How much sugar is too much?

You’ve probably heard by now that Americans are consuming too much sugar. While it’s true we need sugar; we are eating excessive amounts which is negatively affecting our health. The average American is consuming nearly 66 pounds of sugar every year! That is why I’m making the topic for this month: sugar detox. I think sugar detox is the perfect topic for the upcoming season because of all the holidays 

that are coming up (starting with Halloween) and all the temptations that come with that. ​​

Did you know the recommended intake is no more than six teaspoons (25 grams) of added sugar per day for women, and nine teaspoons (38 grams) for men? Unfortunately, the average American consumes 20 teaspoons every day!

So where is all this sugar coming from? What do you drink in a typical day? Beverages are the single largest source of added sugar in a typical diet. Soda, energy drinks, sports drinks, sweetened coffee drinks, and even juices with added sugar contribute to 36% of the added sugar in the diet. It’s so much easier to overdo it on the sugar intake when it's in liquid form.

The only way to determine how much sugar you’re getting is by looking at food labels. Understanding the nutrition panel labels on food can be a challenge! However, if you’re concerned about your sugar intake, which you should be as the average American is consuming nearly 3 times the recommended amount daily, it’s crucial to read the labels. Even though food labels look intimidating, they are there to help you. There are two places to refer to when checking the label.

First, the carbs section on the nutrition panel will tell you in grams how much sugar is in a serving. (Remember, if you’re eating more than one serving size, you have to multiply the grams of sugar by the number of servings you eat.) Ideally, you should be looking for items to eat with less than 5g per 100g.

Second, check the ingredient list. Anything ending in 'ose' (glucose, sucrose, fructose, lactose, maltose) or honey, agave, molasses, and syrups like corn and rice syrup are forms of sugar. Ingredients are listed based on the amount present in the food, the higher on the list, the more the product contains.

If you have been too much sugar in your diet, it’s important to prepare your body for the change that comes if you stop eating it. To offset potential energy drops during the initial days of your sugar detox, make sure to supplement your diet with protein, healthy fats, and fiber to help you feel fuller longer.

Remember, I'm always here to help. If you have any questions feel free to email me at ContactToni@drToniCamacho.com 

Regards,
Toni