WHAT HAPPENS WHEN YOU CUT OUT ADDED SUGAR?

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WHAT HAPPENS WHEN YOU CUT OUT ADDED SUGAR?

 What Is ‘Added Sugar’?

Sugar is naturally in lots of foods like
fruit, vegetables, milk, cheese, and
even grains. But manufacturers also
add different forms of sugar and syrup
to processed and prepackaged foods
like ice cream, cookies, candy, and
soda, as well as to less obvious
products like ketchup, spaghetti sauce,
yogurt, bread, and salad dressing.


‘Natural’ vs ‘Added’ Sugars

Natural sugars are in whole foods. An
apple, for example, can have around 20
grams. But it also has vitamins, minerals,
and other nutrients to nourish your body.
An apple’s fiber can satisfy your hunger
and make your body absorb the sugar from
the fruit more slowly. Added sugars are
extra calories with no extra nutrition.
They’re “empty calories” that can lead to
weight gain and other health problems.

Healthier Weight

Too many calories, no matter where
they’re from, will cause weight gain.
But lots of added sugar in your diet
could make you more likely to eat too
much over the course of the day.
Replace some of those empty
calories with whole foods and you’ll
feel fuller sooner and be less likely to
overeat.


Lower Triglycerides

If your body weight is higher than it should be,
you’re more likely to have high cholesterol
numbers, including triglycerides, a type of fat in
your blood. Cut added sugar and you could lower
calories and body weight, which could improve
your cholesterol. But it’s not just the weight loss.
Even at the same weight as others, people who
got less than 20% of their calories from added
sugars tended to have lower triglycerides.


Lower Heart Disease Risk

High triglycerides raise your risk of
heart disease. Less added sugar can
lower those levels and may help stop
weight gain and fat buildup linked to
heart disease. If you get more than 20%
of your calories from added sugar --
even if you’re at a healthy weight -- you
may be able to lower your heart disease
risk when you cut back.

Better Nutrition

Even if your weight is already healthy, cutting
added sugars can mean better nutrition,
especially if you make it a point to replace
those calories with whole foods like fruits,
vegetables, nuts, fish, and whole grains. These
foods have more of the nutrients your body
needs to repair and protect itself. And because
they have fiber that helps your body absorb
sugars more slowly, your blood glucose levels
will be more stable.

Healthier Teeth

Sugars are the primary food source for
the bacteria that grow in your mouth
and cause tooth decay. That can lead
to cavities and more serious infections.
It may be worse if you don’t brush and
floss every day. Cutting back on
sugars, especially added sugars in
drinks like soda or punch, could help
slow or stop the decay.

Lower Odds of Disease

People who have more added sugar in
their diets are more likely to have
diabetes, heart disease, high blood
pressure, liver disease, and other serious
illnesses. You may be able to cut your risk
for those conditions if you eat less of it.
But it’s not yet clear whether the problem
is added sugar itself or just the extra
calories. Scientists are still trying to
answer that question.


How Much Is Too Much?

Added sugars should make up less than
10% of a healthy daily diet. That’s about
11 teaspoons if you eat 1,800 calories a
day. Some experts recommend even less
than that: 9 teaspoons (38 grams) per day
for men, and 6 teaspoons (25 grams) for
women. A single 12-ounce can of soda
has 39 grams (about 9 teaspoons) of
sugar, close to a day’s worth by any
measure.


The Many Names of Added Sugar

It’s in about three-quarters of all prepackaged
foods at the grocery store and has more than
50 names, so it can be hard to keep up. Some
of the more common ones are corn syrup,
high-fructose corn syrup, raw sugar, cane
sugar, evaporated cane juice, dextrose,
agave, brown rice syrup, coconut palm sugar,
barley malt syrup, and more. Look for a list of
names from a reputable source if you want to
be sure of what you’re buying.

How to Measure Added Sugars

Sugars are listed under the “Total
Carbohydrates” heading on nutrition labels.
Until recently, you might have had to guess
if those were added sugars. But the FDA
now requires labels to list exactly how
much of that sugar is added. Some smaller
companies have until 2021 to comply. Total
calorie count is also important to good
health. Too many calories are bad for you
whether from sugar or anywhere else.

How to Cut Added Sugars

One sure way is to skip prepackaged foods in
favor of whole foods like fresh fruits,
vegetables, seeds, and nuts. And when you
buy ready-made foods, read nutrition labels. If
you know how much sugar is in a product, you
can limit how much you eat. And drink water
instead of sodas and sports drinks. The added
sugar in these beverages is even worse than
many solid food sources in terms of nutrition
and hunger satisfaction.

Thank You



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