EVERYONE LOVES SUGAR

Mary Poppins told us that “a spoonful of sugar helps the medicine go down.” That may be true, but, by finding ways to cut sugar from your diet, you might be able to avoid the medicine altogether. Too much sugar intake can quickly put you at risk for serious health concerns like obesity and diabetes. High sugar foods and beverages wreak havoc with your energy levels and your moods. Learn how much sugar is the right amount for you.

Cut the carbs?

Sugar is a carbohydrate, and carbohydrates are one of the three macronutrients: carbohydrates, protein, and fat. Carbohydrates, including sugar, are necessary for a balanced diet. Approximately half of your daily calories should come from carbohydrates, and the other half can be split between protein and fat.

Recommendations for sugar intake are just 10% or less of your total calories. Since recommended calorie intake depends on gender and activity levels, this means most adults should aim for a range of 3 – 9 teaspoons, or between 12 to 36 grams. Kids should be eating 3 or fewer teaspoons, less than 12 grams.

Read the labels!                                                                        

Sneaky sugars add up fast in your daily diet. While some sugars occur naturally, other food items are loaded with extra sugar. Popular beverage items are a major culprit. Most people know that sodas are high in sugar, but the extra sugar in juice drinks, coffee beverages, and energy drinks might surprise you. Be cautious when selecting foods that are labeled low-fat or reduced fat. Some recipes substitute additional sugar when reducing fat content which means the final product isn’t actually healthier for you. Other sugar-rich foods that seem like healthy choices include breakfast cereals, granola bars, and flavored yogurts. Read the nutrition label carefully.

The average sugar intake in America is estimated to be about 15 to 20% of daily calories, as much as double the recommended level. It’s no surprise that health issues like diabetes and obesity are on the rise. A healthy diet doesn’t have to be a sugar-free diet. Learn to be smart about sugar selections, and eating well won’t leave a bitter taste in your mouth.