Sugar Sweetens Your Risk of These 45 Health Conditions

They found evidence of significant harmful associations between eating high amounts of added sugar and metabolic/endocrine disorders including diabetes, gout and obesity.

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They also found that consuming sugar was linked to increased risk of cardiac issues including blood pressure, heart attack and stroke and even certain cancers such as breast, prostate and pancreatic cancer.

They also saw a link between sugar consumption and increased risk of chronic conditions including asthma and depression.

Excessive sugar consumption puts you at higher risk for cardiovascular disease, certain cancers, liver disease, kidney disease, diabetes, high cholesterol levels, tooth decay, and weight gain to name just a few out of the lot.It’s no secret that added sugar isn’t great for our bodies. There is solid research that consistently shows negative outcomes with excessive sugar intake. This also means that when someone consumes excessive sugar it often means that high sugar foods are replacing healthful foods, leading to a loss in important vitamins and minerals.

How Much Sugar is Enough Sugar?

The Dietary Guidelines for Americans say that added sugar intake comprises less than 10% of total calories. For a standard 2,000-calorie diet, that’s approximately 200 calories.

The American Heart Association is a bit stricter and recommends no more than 9 teaspoons of added sugar per day for men and no more than 6 teaspoons of added sugar per day for women. While it is recommended to aim for the lower end of the added sugar recommendations, it doesn’t have to be perfect every single day.

Added sugar has been heavily linked to negative health outcomes, so it might be smart to be mindful of how much you’re eating. However, it is important to maintain a good relationship with food and it’s normal to enjoy foods with added sugar from time to time.

For some people who try to eliminate added sugar completely, an overly strict diet can mean they are more likely to stop the diet and could end up overeating or bingeing on sugary foods. Practice mindfulness and moderation over elimination.

Better Alternatives to Sugar

For those who want something sweet without having to worry about the health consequences, there are many different options available:

Sugar Free Sweeteners: Various sugar-free alternatives like stevia or monk fruit extract are readily available in the market.

Get the Measuring Spoon Out: Instead of just eyeballing the amount of sugar you add to your daily beverages, using a measuring spoon might be helpful.

Choose Zero-Sugar Yogurt: Yogurt is a great protein-filled snack, but most often it can contain an exorbitant amount of sugar. Opt for sugar-free or low sugar ones.

Fruit to the Rescue: Craving something sweet? Try having fresh or frozen fruit. Not only are fruits delicious, they’re also rich in vitamins and minerals.

Read the Label: Most often we are not even aware of how much sugar something has, the labels will give you that reality check.

Portions Matter: If you really want that cake, then go for it. However, probably take a small piece and savor and enjoy it.

Sugar and its Association with 45 Health Conditions

There is an association between sugar consumption and 45 health outcomes, which included heart disease, diabetes, obesity, asthma, depression, certain cancers and death, according to the recent meta-analysis.

Experts suggest lowering added sugar intake to 6 teaspoons per day.

Low-sugar alternatives include sugar-free sweeteners like stevia, fresh or frozen fruit, and lower or zero-sugar yogurts. Also, being mindful of portion control is important.

Reference :

1. Dietary sugar consumption and health: umbrella review – (https:www.bmj.com/content/381/bmj-2022-071609)

Source: Medindia