Sugar 101: Everything You Need To Know

October 11 2013

Sugar 101: Everything You Need To Know

It’s no secret that Americans LOVE their sugar. Whether it’s cookies, sodas, snack bars, baked products or even processed cereal, sugar is found everywhere. It’s estimated that the average American consumes a whopping 45 grams of sugar a day, with some consuming well over 100 grams! But how much of an effect does sugar have on your health? And do we really need to watch our intake? To learn the answers to these questions and more, keep reading.

Let me first start off by saying that not all sugar is bad. Consuming a piece of fruit for a mid-day snack is an excellent pick-me-up that’s sure to boost your energy levels. This natural (not refined) sugar is easier for our bodies to process and digest; thus, it’s not as concerning as refined granulated sugar. Of course, you shouldn’t go eating half a dozen pieces of fruit in a single day, but a single banana, apple or orange is perfectly fine.

Empty Calories

One reason why you should cut out ‘refined’ sugar from your diet is because it contains no nutritional value. Essentially, it’s an ‘empty calorie’ food that doesn’t offer any minerals, vitamins or nutrients. Consuming large amounts of sugar in your daily diet will only increase your caloric intake without offering any real benefit.

Adds Fat

Of course, sugar also contributes to unwanted body fat. When it’s consumed, sugar has two key effects on the body: it gives you energy, and it’s converted into fat. If you are looking to build muscle, lose weight, or if you simply want to maintain a healthy body, you must reduce (preferably eliminate) refined sugar from your diet.

Tooth Decay

Consuming a diet high in refined sugar will also increase your chance of tooth decay. Sugar granulated texture of refined sugar is highly abrasive and will naturally wear down the enamel of your teeth. If your dentist is constantly identifying new cavities, the problem is likely caused from a high-sugar diet. Thankfully, fruit sugar is a bit more forgiving than refined sugar

Simple Ways To Reduce Intake of Refined Sugar:

• Avoid sodas (some contain 40+ grams of sugar)
• Stick with healthy, all-natural mid-day snacks
• If you have to sweeten your tea of coffee, use an alternative sweetener like Stevia
• Be wary of breakfast cereals, as most varieties are loaded with refined sugar
• Skip dessert