Overindulging in 'extra sugar,' as research indicates, can result in an astounding 45 negative health impacts. These can encompass conditions such as diabetes, gout, obesity, high blood pressure, heart diseases, strokes, and even cancer—just to name a few. A comprehensive reassessment of existing evidence is crucial before establishing precise guidelines for limiting extra sugar intake, according to a recent study conducted in China and the United States.
The focus of this piece is on 'free sugar,' defined as sugar added during food processing, home-cooked items, and packaged sweets per the U.S. Food and Drug Administration, as well as naturally occurring substances like fruit sugars and honey when their cell structures are altered during processing. Conversely, sugars present naturally in milk and whole fruit are not included in this category.
[[Image showing various food products with sugar added result in processed food and several home-cooked meals]]
The study involved compiling and analyzing 73 meta-analyses that encompassed 8,601 studies, connecting excessive extra sugar consumption to a significantly higher risk for these 45 negative health impacts.
Consuming an abundance of processed foods and beverages abundant in added sugars can trigger inflammation in the body, intensifying damage to heart tissues and blood vessels, thereby increasing the risk of heart diseases and strokes. Furthermore, diets high in refined sugars can aggravate depression symptoms.
To limit your daily intake of extra sugar, it is recommended to keep it under 25 grams or approximately 6 teaspoons. This amount easily fits into 2.5 chocolate chip cookies, 16 ounces of fruit punch, or approximately 1.5 tablespoons of honey. A donut typically contains around 15 to 30 grams of sugar.
Additionally, it's advisable to minimize your consumption of sugary beverages to less than one serving per week (approximately 200-355 ml).
To modify your sugar consumption habits, the researchers advocate for a blend of global initiatives and public health education. To start, you can examine nutrition labels when shopping to learn about the sugar content of different foods, even those that may not appear overly sweet, such as bread, cereals, yogurt, and spices. Choosing water with fruit slices instead of sugary beverages and opting for fresh or frozen fruit for dessert can help reduce your sugar intake. Cooking and baking at home are also beneficial for limiting extra sugar consumption. Also, prioritizing regular sleep can improve your self-control and aid in curbing sugar cravings.
By gradually cutting back on your sugar intake, you can retrain your taste buds and reduce your desire for sugar. “Making life a bit less sweet might actually make it more delicious,” concluded Dr. Maya Adam.
