Sugar and Your Health: What You Need to Know

Let’s face it: sugar is delicious. It’s what makes our favorite ice cream, candy, and cake so good, but it’s also hidden in many everyday foods such as breakfast cereals, yogurts, and salad dressings. As you might guess, consuming too much sugar can take its toll on our bodies. Here are several effects sugar may have on your body:

• Inflammation: Sugar is a contributing factor to chronic inflammation in the body and Inflammation has been linked to a range of serious health problems including arthritis, asthma, and cancer. When you’re living with chronic inflammation, your body’s inflammatory response can eventually start damaging healthy cells, tissues, and organs.
• Addiction: Sugar is addictive, leading to cravings and overconsumption, which can further exacerbate the negative health effects. Studies show that there are neurochemical changes in the brain that occur when we overeat sugar that are similar to what is seen with addictions to drugs and alcohol.
• Decreased energy levels: Consuming excessive amounts of sugar can cause a spike in blood sugar levels, followed by a rapid drop, leading to fatigue and low energy. This can make it difficult to perform well at work or during exercise and may result in shorter or less intense workouts.
• Diabetes: A diet high in sugar can cause insulin resistance, which can lead to type 2 diabetes.
• Tooth decay: Sugar is a major contributor to tooth decay, as it feeds the bacteria in your mouth that produce acids that erode tooth enamel.
• Weight Gain: Consuming too much sugar can lead to weight gain, which can increase your risk of obesity. This is because sugar is high in calories and can be quickly converted into fat.

Tips for eating less sugar

1. Always check the Nutrition Facts panel to see how much added sugar is in a product—like cereal or yogurt—and compare it to other brands. Sugar isn’t just added to make foods taste better. It also acts as a preservative that extends shelf life and prevents staleness. 
2. Don’t drink your sugar. One 20-ounce sports drink can have as much as 48 grams of added sugar and coffee drinks like a bottled Frappuccino can have 34 grams of added sugar. By eliminating even one sugary beverage a day you can dramatically reduce your sugar intake.
3. Focus on eating a balanced diet that includes plenty of whole foods and nutrient-dense sources of carbohydrates, like fruits, vegetables, and whole grains.
4. Cut back on the amount of sugar you add to things you eat or drink regularly like cereal, pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and wean down from there.

Daily recommended amount of sugar: 50 grams of sugar daily

The Dietary Guidelines for Americans 2020-2025 advise that all Americans 2 years and older limit added sugars in the diet to less than 10% of total calories. For a 2,000 calorie/day diet, that translates into 200 calories or 50 grams of sugar daily (about 12 teaspoons of sugar).

If you have any questions or would like guidance on reducing your sugar intake or modifying your diet, feel free to reach out to your trainer or give us a call.