Intercepting Sugar's Impact On Us
By Sandy Schroeder
We have always known the dangers of eating too many sweets, but now we are facing more complex issues with sugar. According to EatThis.com, sugar is in everything from fast food fries to catsup, dressings, sauces, juice and breads.
If you are eating too much sugar you may feel tired and anxious most of the time. The body needs sugar for energy, but when it gets too much of an energy boost, it may trigger a crash. This ongoing cycle can create intense sugar cravings.
Downing sodas or lattes may make you feel jumpy at first and exhausted later. When the extra sugar hits the bloodstream, the body produces the hormone insulin to take sugar from the body's cells which creates an afternoon slump.
At the same time, this sugar cycle may affect your sleep too. Scientists have found eating a lot of extra sugar can create sleep disruptions.
How Much Sugar Do You Add?
The average American consumes 105 grams of added sugar per day, which is double the USDA recommended daily cap of 50 grams. The American Heart Association guidelines recommend no more than 24 grams of added sugar for women and 35 grams for men. Scientists say these numbers are gradually dropping as more people learn about the effects of added sugar.
Added sugar can trigger weight gain, lead to type 2 diabetes and inflammation. This can lead to higher blood pressure and triglycerides creating a higher risk for heart disease. High sugar intake has also been linked to an increased risk of fatty liver.
Take Control of Sugar in Your Diet
Make sugar a focus when you shop.
Check nutrition labels - Limit the sugar to six grams of added sugar in any packaged food.
Slow digestion down - Match added sugar with fat, fiber and protein to slow everything down and get more satisfaction. Try Greek yogurt with fiber-filled raspberries or whole wheat bread with peanut butter and honey.
Watch out for hidden sugar - Check sugar content in cereals, granola bars, salad dressings, pasta sauces, catsup and breads.
Enjoy low sugar fruits - When you want something sweet enjoy raspberries, strawberries, blackberries, kiwis, grapefruit and lemons and lines.
You can win the sugar game with some vigilance. Watch for added sugar in everything that you eat. That will leave room for some bites of your favorite chocolate.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Wellington, Fla.