Science says to cut sugar from diet

By | October 18, 2020

science says to cut sugar from diet

According to The Office of Disease Prevention and Health Promotion ODPHP, Americans consume what equates to about 17 teaspoons of sugar a day, which exceeds the max recommended amount of 12 teaspoons or about to calories worth. Cutting sugar out of your diet isn’t just beneficial for losing weight, it’s also important for long-term personal health. Before you start cutting every sweet treat under the sun, consider this: not all sugar is created equal. There are natural sugars — like fructose in many fruits and lactose in dairy products — that you should still consume in moderation because they come with additional vitamins and minerals your body needs to function. Then there are added sugars that you can often find added to certain foods and drinks like pre-packaged bread, ketchup, and soda, to name a few. These added sugars provide your body with no real nutrition. And, when consumed in excess with processed foods, have been linked to obesity, hypertension, and metabolic syndrome. The first step to cutting added sugar out of your diet is being aware of the different foods that contain it.

Sugar seems to have developed a reputation as the big bad wolf in relation to health. Medical News Today have reported on numerous studies associating sugar intake with increased aging, cardiovascular disease, obesity and even cancer. Such research has led to many health experts around the globe calling for reductions in recommended sugar intake, with some saying we should cut out sugar completely. But is it really that bad for our health? We investigate. Put simply, sugar is a crystalline carbohydrate that makes foods taste sweet. There are many different types of sugar, including glucose, fructose, lactose, maltose and sucrose — also known as table sugar. Some of these sugars, such as glucose, fructose and lactose, occur naturally in fruits, vegetables and other foods. The most common sources of added sugars include soft drinks, cakes, pies, chocolate, fruit drinks and desserts. Just a single can of cola can contain up to 7 tsps of added sugar, while an average-sized chocolate bar can contain up to 6 tsps. It is added sugars that have been cited as a contributor to many health problems.

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It can make us fat, give us cavities and can be linked with all sorts of health problems, from diabetes to heart disease. Most governments advise their citizens to cut back on foods that contain a lot of sugar, such as soft drinks and sweets like cakes and candy. Not that many studies have been done on how sugar actually affects our general health, and the studies that have been done have found conflicting results. There is much to suggest that consuming a lot of sugary soft drinks is associated with a greater risk of illness and premature death, but the same has not been clearly demonstrated for sugar in general. Ramne and her colleagues tried to remedy this problem by analysing data on sugar consumption, disease and death from two Swedish population surveys with almost 50, participants in total. What is not that surprising is that the data show a connection between a lot of added sugar and an increased risk of dying prematurely. The few individuals in the study who ate a diet with more than 20 per cent of their daily calories from added sugar had a 30 per cent higher risk of premature death. In a normal diet of calories a day, 20 per cent would be more than grams of pure added sugar each day, or the equivalent of the sugar in a litre of cola.

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