Gabe Sanders PhD, NSCA-CSCS
Sugar is a sweet tasting molecule. Simple sugars are easy for our bodies to digest, use for energy, or they can be easily stored as body fat. There are naturally occurring sugars that are found in fruits. These sugars are typically consumed in small amounts and will likely not result in stored fat.
However, the issue for most people occurs when they consume foods and drinks that contain added sugar. A twelve-ounce soda pop may contain as many as 130 calories from added sugar. Calories from added sugar will likely end up as stored fat in the body, especially if you are physically inactive after consuming large amounts of sugar.
People do not know how much sugar they consume daily
Most people I have helped and worked with over the years are clueless as to how much sugar they consume on a daily basis. I recommend reducing sugar intake to less than 50 grams per day. Initially, people are shocked to find out how hard it is to cut their sugar intake down from what they typically consume per day.
Over time, people who successfully reduce their sugar intake find themselves having more energy and feeling better about their health and eating habits. While consuming less sugar can be difficult at first, it usually does not take a life-altering change in your eating habits. Small changes can make a big difference!
Some foods contain large amounts of added sugar
Foods that you commonly eat first thing in the morning or as a snack at night can contain large amounts of added sugar. For example, one cup of cereal in the morning and one cup of ice cream at night can each contain more than twenty-five grams of sugar apiece and total more than fifty grams of sugar in two small snacks.
The twenty-five grams of sugar found in each of these items may not seem like a lot, but the World Health Organization and certain medical healthcare providers recommend consuming no more than 25-50 grams of sugar per day. Sitting on the couch or going to bed immediately after eating ice cream will result in all those sugary calories being stored as fat.
If you do not use the sugar immediately after you consume it, your body will store it as fat. Night after night, these sugary calories will lead to excessive fat gained.
Many studies have shown that people who consume foods high in sugar will eat more calories throughout the day than those people who choose to avoid high sugar foods. It is also well known that high sugar diets can increase your chance of developing Type II diabetes and cardiovascular disease.
Read food labels
The best way to begin to battle the added sugar war is to pay close attention to food labels and the sugar content in foods. Be aware of food labels that say “reduced fat” or “low fat” because when fat is reduced, sugar is added. In addition to fat claims, food labels that contain the following sugar claims must abide by specific sugar allowances.
Sugar-Free – less than half of a gram of sugar per serving.
Reduced Sugar– at least 25 percent less sugars per serving compared to a standard serving size of the regular assortment.
No Added Sugars– no sugars or sugar-containing ingredient is added during processing.
**For help with diet planning and nutrition, consult with a registered dietitian
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Article’s Resources
World Health Organization. 2014. http://www.who.int/nutrition/sugars_public_consultation/en/index.html%20
National Institute of Health. Limit Fat and Sugar, 2013. http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/limit-fat-sugar.htm