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Sue Heikkinen, MyNetDiary teacher and nutritionist, said: 1 in 4 Americans exceeds the US Department of Agriculture’s recommended daily intake limit of 50 grams and consumes 105 grams of added sugar per day. Remember, the American Heart Association guidelines recommend no more than 24 grams of added sugar for women and no more than 35 grams for men.
Most of that sugar comes from beverages. “Sugar-sweetened beverages such as sodas, energy drinks, and sweetened tea are the main sources of added sugar, providing 47% of the added sugar in the American diet,” says expert Heikkinen. Eat this, not that!
Eat a lot of sugar and its risks in the future
One of the biggest danger signs that you are eating too much sugar is that you feel anxious and tired all the time. Artwork: Shutterstock |
Consuming too much added sugar can lead to various health problems, such as weight gain, inflammation, and diabetes. So you’ll want to be on the lookout for signs that you’re overindulging in sugar before it gets worse.
One of the biggest danger signs that you are eating too much sugar is that you feel anxious and tired all the time. Eat this, not that!
Sugar is our body’s main source of energy, so it’s ironic that eating too much can make us feel tired.
“Eating sugary foods can help increase energy, but it can lead to depression later on,” says nutritionist Heikkinen. This can create a vicious cycle of switching to the road to quickly regain energy and then feel tired again. Fatigue can also be a symptom of high blood sugar (from eating too much sugar).
According to expert Spencer, consuming large amounts of sugar is associated with a lower quality of sleep. In a clinical trial that evaluated the effects of sugar on sleep, people who consumed a significant amount of sugar had less time for deep sleep and recovery. People who eat a lot of sugar also take longer to fall asleep.
How to incorporate sugar into a healthy diet?
You don’t have to completely ban sugar.
“Despite the health risks of excess sugar, it is not a poison,” says Heikkinen.
In fact, cutting out sugar entirely or forbidding yourself to enjoy your favorite treats can make you more hungry, making it harder to control portion sizes when you eat them.
If you can limit sneaky sources of sugar supplements like cereals, salad dressings, and granola bars (a bowl of oatmeal mixed with sugar, dried berries, honey, and sesame), then you can save it, says expert Heikkinen. like, like a piece of chocolate.
Moderate sugar intake is combined with healthy eating habits
“It’s okay to eat sugary foods every now and then! Moderation is the key here,” says specialist Spencer.
Ms. Spencer recommends some easy ways to save sugar.
Read nutrition labels and keep sugar to less than 6 grams of added sugar per serving of packaged foods (this does not include fruits and dairy only).
And if you have trouble controlling sugar or feel out of control with sugar, another recommendation is to contact a registered dietitian who can help you get sugar in a healthy way, follow Eat this, not that!
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