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Why we Need to Monitor Our Sugar Intake More Than Ever

Why we Need to Monitor Our Sugar Intake More Than Ever
Posted in: Lifestyle, Mind & Body

Why we Need to Monitor Our Sugar Intake More Than Ever

It’s not new news that rates of obesity, diabetes and heart disease have sky rocketed over the past decade or so. Mounds of research exists that highlights the link between sugar intake and various health conditions. As a result of that research, the University of California launched a website in 2014 called SugarScience.org to raise awareness about the harm of sugar. Their work references more than 8,000 research papers on the subject. Sugar consumption in the United States has been steadily increasing. The World Health Organization cites a study published in the journal JAMA Internal Medicine, that indicates that most U.S. adults consume about 22 teaspoons of added sugars a day. The American Heart Association recommends:

  • No more than 6 teaspoons or 100 calories (24 g) a day of sugar for women
  • No more than 9 teaspoons or 150 calories (36 g) a day for men

A study published in the journal JAMA Internal Medicine in 2014 revealed that 71.4 per cent of adults in the United States attribute more than the recommended 10 per cent of their daily calories to added sugars in foods and drinks. In March 2015, the World Health Organization released a new guideline that recommends "adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake."

“We have solid evidence that keeping intake of free sugars to less than 10% of total energy intake reduces the risk of overweight, obesity and tooth decay” - Dr Francesco Branca, Director of WHO’s Department of Nutrition for Health and Development

The recommendation is based on scientific evidence that demonstrates that 1) adults that consume less sugars have lower body weight and 2) that increasing the sugars in our diet is linked to an increase weight and increased rates of tooth decay. Be aware of different forms of sugar To put the WHO's recommendation in effect, we must be aware of different types of sugar. Often when we think of sugar, we think of refined white sugar in cubes or paper packages. Today sugar dominates a lot of foods that we eat daily, so we need to alter our thinking to encompass a broader definition of what sugar is. According to the American Heart Foundation, there are two types of sugars; naturally occurring sugars and added sugars. Naturally occurring sugars are naturally present in foods such as fruit (fructose) and milk (lactose). They are complex carbohydrates that consist of longer chains of molecules. These are starches and fibers. Commonly found in whole plant foods, complex carbohydrates include green vegetables, whole grains, such as pasta, oatmeal and whole grain bread, starch-rich vegetables such as potatoes, pumpkin and corn & beans and lentils. Added sugars encompass any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation (including adding white sugar, brown sugar, honey to your coffee or your cereal). Added sugars can typically be found in many foods, such as maple syrup, pop and candy. These are the quickest source of energy, as they are rapidly digestible. If you're engaging in a sport that requires short bursts of energy (e.g. sprinting), eating a piece of candy prior to the race will give you the boost you need. Carbohydrates are a great source of fuel but if we don't use them, they are converted to glucose and then stored in our body as fat. Over time, this can put your health at risk and lead to numerous diseases, including diabetes. How do I know if a product contains added sugars? Carefully read the ingredient list on labels of processed foods to determine whether added sugars are present. Names for added sugars include high-fructose corn syrup, corn sweetener, agave syrup and sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose). The American Heart Association offers a longer list. Be aware that foods high in added sugar typically do not contain nutrients your body is craving and only extra calories. Eat fresh fruits, vegetables, fiber-rich whole grains, fish, poultry, lean meats and dairy products to nourish your body with nutrients. The Heart and Stroke Foundation of Canada suggests some great ways to reduce sugar consumption, including: - Using fresh, staple foods to prepare meals - Limiting eating out and consumption of pre-prepared food and drinks - Purchasing foods at grocery stores and markets that offer an array of fresh produce - Choosing fresh or frozen fruit instead of canned fruit in water - Satisfying thirst with water, instead of sugar-loaded beverages such as pop and sports drinks. Photo_Veggies_Farming A natural alternative to sugar As obesity is now a major public health issue associated with sugar consumption, substituting some sugar in our diets with a low-calorie sweetener is believed to aid weight management. According to a book The Gravity of Weight produced by two doctors, Stevia is a natural alternative to sugar and is roughly 200-300 times sweeter than table sugar (sucrose). Growing in Paraguay and Brazil and used for centuries in South America, Stevia is extracted from the leaves of Stevia Rebaudiana Bertoni plant. If you're sourcing Stevia from stores, we recommend keeping your eyes peeled for the concentrated liquid form. Clear Stevia extract is packaged in a 2 oz glass bottle with a dropper cap for easy use for your tea or coffee. If you prefer Stevia powder, the recommended serving is one quarter to three quarters of a teaspoon. 60 Minutes coverage featuring Dr. Lustig Dr. Lustig of the University of California believes that 75% of diseases derived from excess sugar consumption are preventable. This video explains why we have a collective sweet tooth.

Feature image credit: Samantha Celera
5 years ago