How Much Sugar is Too Much?

Obesity, diabetes, and cancer are out of control. Sadly, the rates for these diseases continue to skyrocket. Our nation is in a state of crisis concerning the health of its citizens. Typically, the medical approach to these health problems simply focuses on the disease and symptoms. It disregards the nature of what may be causing the crisis altogether.


How Much Sugar Is Too Much

According to the 2010 Dietary Guidelines for Americans solid fats and added sugars should account for no more than 5-15% of their caloric intake. Currently Americans are consuming an average of 800 calories per day of solid fats and added sugars. That is over 35% of the overall diet! It is recommended that no more than 8 teaspoons per day of added sugar based on a 2,000 calorie/ day diet should be consumed. That means to stay in a healthy range, a person should not have more than 32 grams of added sugar per day. This is especially true if you’re already overweight, are trying to lose weight, or already have blood sugar problems.

It’s also important to realize that there are different types of sugar and its hidden everywhere. Most people recognize the sugar in cookies, candies, and pop; yet, often fail to realize the amount in the total carbohydrate consumed in each day. Even the obvious sugars that should be avoided are not. Soda and energy drinks are the sources for over 35% of American’s added sugars.


Let’s compare Coca-Cola to several fruit juices:

 

   

  • TOTAL CARBS
  • SUGAR CARBS
  • SUGAR
  • CALORIES

COCA-COLA

12 oz

  • TOTAL CARBS 45 g
  • SUGAR CARBS 45 g
  • SUGAR 10 tsp
  • CALORIES 145

ORANGE JUICE

12 oz

  • TOTAL CARBS 45 g
  • SUGAR CARBS 45 g
  • SUGAR 10 tsp
  • CALORIES 145

APPLE JUICE

12 oz

  • TOTAL CARBS 45 g
  • SUGAR CARBS 45 g
  • SUGAR 10 tsp
  • CALORIES 145

CHERRY JUICE

12 oz

  • TOTAL CARBS 45 g
  • SUGAR CARBS 45 g
  • SUGAR 10 tsp
  • CALORIES 145

GRAPE JUICE

12 oz

  • TOTAL CARBS 45 g
  • SUGAR CARBS 45 g
  • SUGAR 10 tsp
  • CALORIES 145

All of the above mentioned beverages exceed the recommended total daily sugar intake, before consuming any other drinks, breads, pastas or potatoes. Now please understand something. Just because Coke has less sugar and calories than some of the juices, it should never be an excuse to drink it. Also, be reminded that most of the “sugar-free” and/or diet sodas have the artificial sweeteners, which are deadly and should be avoided.


High Glycemic Foods

Refined, processed carbohydrates are very dangerous and you should always try to avoid them. Try not to eat white bread, white pasta, white potatoes, or white rice. These types of foods are VERY high in what’s called glycemic and will cause your blood sugar to spike, which then causes your pancreas to work very hard to produce insulin to help regulate your blood sugar. Also these types of foods, because they spike your blood sugar, it also will in many cases make you hungry again much quicker.


If you are looking to lose weight please contact our team today at Diagnostic Weight Solutions for help.