What are the dangers of a chronic high-sugar diet?
According to Precision Nutrition…
· Reduce the body’s ability to handle carbohydrates
· Reduces insulin sensitivity
· Increases insulin response to meals
· Leads to excess fat gain due to chronic high insulin levels (especially around the “love handle” and upper back areas)
· Eventual consequence of poor carbohydrate tolerance is borderline or full-blown diabetes.
· High amounts of sugar in the blood, caused by chronic high-sugar intake, can cause the binding of sugar molecules to blood proteins (aka glycation)
· Glycation of proteins causes decreased biological activity of proteins and has been linked to the following (and more):
o Premature aging
o Cancer
o Altered vision, cataracts, retinopathy
o Alzheimer’s
o Vascular disease
o Erectile dysfunction
o Kidney disease
o Joint pain and arthritis
The “Aliases” of Sugar
· Sucrose
· Fructose
· Glucose
· Maltose
· Dextrose
· Maltodextrin
· Hydrolyzed starch
· Invert sugar
· Corn syrup
· Honey
· Cane sugar
· Agave nectar
· Sugar beets
· High-fructose corn sweetener
· Maple sugar
· Molasses
How much sugar should I have?
Foods that contain less than 5g of sugar per 100g of food are considered “low sugar”, although you should look for foods with as close to 0g of sugar as possible.
*Food manufacturers add sugar to many foods you’d never expect (frozen fruit, bread, dressings, sauces, and more). Read food labels critically and carefully. Be aware that sometimes fruit concentrates and purees are also used as sweetners.
The sugar content of common foods
The typical North American consumes 34 teaspoons (136g) of sugar per day.
The USDA recommends no more than 10 teaspoons (40g) per day.
Food: Sugar Content:
2 slices of white bread 3 teaspoons
1 bowl of cereal 4-5 teaspoons
1 bagel 4-5 teaspoons
½ cup dried fruit 4 teaspoons
½ cup of fruit juice 3-4 teaspoons
1 can of soft drink 9 teaspoons
1 cup of chocolate milk 6 teaspoons
1 bowl of ice cream 23 teaspoons
Typical intake in an average day of the North American diet.
Meal: Foods Eaten: Sugar Content:
Breakfast 1.5 cups cereal, 1 cup orange juice, 1 cup milk 10 teaspoons
Snack 2 toaster pastries and 1 can of soft drink 15 teaspoons
Lunch 1 sandwich, 1 granola bar, 1 cup apple juice 7 teaspoons
Snack 1 serving applesauce, 1 cup Gatorade 7 teaspoons
Dinner Salad with dressing, 1 potato, pork chops, 2 cookies 6 teaspoons
45 tsp (180g)
What about sugar during and after exercise?
· Depending on goals, certain sports drinks may be used during and immediately after exercise.
· Carbohydrate tolerance is much improved during and immediately after exercise and therefore sugars are handled differently than during other times of the day.
· As long as sugars are minimized during other meals, this small daily amount of sugar can be beneficial.
SO…do you know how much sugar you are getting in a day?
Until next time!
Health & Fitness Academy
www.mountainviewhospital.org/fitness-academy/
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