The truth is that sugar does not directly cause diabetes, or any other health issue listed.
If you have been around long enough, you have heard many cautions about the unwanted consequences of sugar consumption. Some warnings include claims that sugar causes hyperactivity, weight gain, diabetes, and even cancer. With so much information out there, it can be hard to know what is true and what is not.
The Truth About Sugar
The truth is that sugar does not directly cause diabetes, or any other health issue listed. There are too many factors involved to just blame these consequences on sugar. There are other things to consider such as lifestyle, overall diet, and genetics. Everything can be enjoyed in moderation, including sugar. But before we get into how much added sugar is too much, let’s first define exactly what it is.
Added Sugars
Added sugars are defined as sweeteners or syrups that are added to food or drinks during processing. This is not to be confused with sugars that occur naturally in foods like fruit and milk. These are not included in the recommended daily allowance for added sugars not only because they are naturally present, but also because they contain high amounts of fiber which helps keep blood sugar spikes at bay. These can be enjoyed without restriction and can even be included in a diabetic diet.
How Much Added Sugar Is Too Much?
So, how much added sugar is too much? This is important to keep in mind because too much of anything of course is not healthy. According to the American Heart Association (AHA), the recommended amount of added sugar per day is 25 grams for women, and 37.5 grams for men. To put in perspective, this would be about 6 teaspoons for women and 9 teaspoons for men. However, the average American consumes around 71.14 grams per day or 17 teaspoons. This is almost 3 times the amount that is recommended.
The main issue here is that sugar is everywhere and in very concentrated amounts. The most common sources of added sugar in the American diet come from soft drinks, fruit juices, and sugary snacks/desserts. With an abundance of options, it can be difficult to keep sugar consumption to a minimum. However, there is no need to cut out sugar completely from the diet or overly restrict in order to maintain health. In fact, overly restricting on sugar can lead to binging and an unhealthy relationship with food.
Enjoy Sugar In Moderation
The truth is that everything can be enjoyed in moderation, including sugar. This is why it is recommended to enjoy indulgent treats every now and then. Just like only eating healthy once a year will not improve your health, eating dessert every now and then will not cause harm if you are eating a healthy and balanced diet most of the time. There is no need to stress about numbers or count every gram you put in your mouth, just remember that you can enjoy a cupcake every once in a while without any guilt.
Learn More
For more questions about nutrition, reach out to the registered dietitians at St. Mary’s Hdospital in Athens and schedule an outpatient appointment at (706) 389-3669.