The key to maintaining your health is moderation in all things. Yet keeping your daily sugar intake moderated can be a challenge when added sugar occurs in almost all of the processed food products. A sharp distinction can be drawn between added and natural sugars. Fruits like dates, raisins, apricots, prunes, figs, pineapple, pomegranates, mangoes, bananas and other natural foods can be the source of naturally occurring sugars. While added-sugar, as its name suggests, as its name would suggest, is added to the food during processing or added before conception. Why most of the global health organizations and experts suggest staying away from added sugar? What are the potential health risks of consuming too much sugar? What is the upper, tolerable limit of sugar consumption? How can you avoid eating added sugar without saying goodbye to your favorite snacks? Our article will answer all your arisen questions and demonstrate helpful and easy-to-follow ways to reduce added sugar in your diet!
The sweet danger of sugar
Sugar overconsumption and its health risks are the subjects of several scientific research. Most of the global health organizations and nutrition experts recommend keeping your daily sugar intake low. According to the National Health Service (NHS)1, which is the national health care system of England, added sugar should not make up more than 5% of your daily total energy intake. What does it all mean?
According to the recommendation of NHS, if your total daily energy intake is 2000 kcal, then added sugar should not exceed 100 kcal. 23 grams of sugar provides your body with approximately 100 kcal. According to the findings of the National Diet and Nutrition Survey2, the average daily sugar consumption of a teen in the United Kingdom is 74.2 grams. For those who think only teenagers have a sweet tooth and overconsume sugar, we have some bad news. Even children between the age of 1.5 and 3 years consume 36.1 grams of added sugar on daily basis.2 Some might ask, what is the issue with making your life a bit sweeter? Here is the bittersweet answer of a study, which was conducted by the University of Toronto.
“Prospective cohort studies, which provide the strongest observational evidence, have shown an association between fructose-containing sugars and cardiometabolic risk including weight gain, cardiovascular disease outcomes, and diabetes only when restricted to sugar-sweetened beverages and not for sugars from other sources. In fact, sugar-sweetened beverages are a marker of an unhealthy lifestyle and their drinkers consume more calories, exercise less, smoke more and have a poor dietary pattern. The potential for overconsumption of sugars in the form of sugary foods and drinks makes targeting sugars, as a source of excess calories, a prudent strategy.”3
3 Ways to Reduce Added Sugar in Your Diet
Buy sugar-free or low-calorie snack and beverages!
Cut back on the amount of sugar that you consume from by looking for sugar-free alternatives. Our webshop has tremendous amounts of delicious snacks which have no added sugar. Why would you increase your daily sugar intake and consume empty calories by drinking a can of sugar-sweetened coke if you have several sugar-free options?
Check the ingredient labels!
Be aware of different names added sugar can be listed on product labels! Here is a short-list to help you recognize added sugar:
- invert sugar
- high-fructose glucose syrup
- corn sugar
- maple syrup
- agave syrup
If you have a hard time memorizing all the different names that food manufacturers use, then focus on the nutritional information instead. Food manufacturers are legally obligated to indicate the sugar content of their products.
Have a well-planned, grocery list!
Planning ahead and making a healthy grocery list can be an effective way to avoid purchasing processed food with high sugar content.
Did you like this article? Why don’t you read our other articles on nutrition? Learn more about the best vegan protein sources!
What are your thoughts on high sugar consumption? Have you ever considered switching to a vegan lifestyle? Which animal products would you miss the most? Leave a comment below and let us know what you think!