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
Dr. Toni is a Best-selling author, Holistic Health Practitioner (HHP) & Registered Herbalist in San Diego, California. She holds a PhD in psychology, and a Clinical Herbalist Certificate, an HHP certificate and is a Certified Trainer in the Success Principles. In private practice as a HHP she has been influenced by a variety of clinical modalities and orientations, and by the diverse life experiences of her clients. Toni’s approach to healing is holistic & transpersonal. In her work, she integrates the principles of Eastern and Western nutrition, herbololgy, energy medicine, Buddhist mindfulness and personal counseling to assist others in working through their physical or emotional blocks to attain optimal health.