To put this in perspective there are 39 grams of sugar in a 12 oz can of Coca-Cola, 2 Tbs of Heinz Ketchup has 8 grams, and ½ cup serving of Breyers Chocolate ice cream has 16 grams. These three foods total 63 grams. It adds up fast!
It is recommended that adults consume no more than 6 teaspoons, 24 grams, a day.
Natural sugar exists within whole foods, whereas added sugars are those included during processing for enhanced texture and/or flavor. For example, an orange naturally contains fructose. Orange juice, by contrast, may have sugar added during processing to make it taste sweeter and thus be more appealing.
Natural sugars exist naturally in foods like fruits and vegetables. These foods often also come packaged with vitamins, minerals, antioxidants, and fiber, which help reduce the glucose spike that can lead to compromised health. When consumed in the form of whole foods, fiber also helps increase satiety, which can limit the amount consumed at one sitting. Natural sugars typically increase as the fruit or vegetable ripens.
Added sugars are added during processing. Sources of added sugars include soft drinks, desserts (like cookies and cakes), crackers, sauces, dips, and candies. Foods with added sugars tend to be higher in calories and lower in nutritional value. They usually don’t offer the same amount of beneficial nutrients, such as fiber, that foods with natural sugars may have. These foods might also be less likely to be consumed as part of a balanced meal, which means they are more likely to lead to a significant rise in blood glucose. Without fiber to signal fullness, foods that contain added sugars are also more likely to be consumed in excess.
Excessive sugar consumption has been shown to negatively affect your health and wellness in a variety of ways.
It is undeniable that a diet high in sugar will sabotage your efforts to lose weight, age gracefully, get fit, and have ultimate health and wellness.
Once you cultivate awareness around your sugar consumption and gradually ween yourself off it, you will look and feel incredible!
Consider observing your daily sugar consumption, it may surprise you.
Keep a food journal for 2 weeks to get an honest reflection of where the sugar is in your diet. We often underestimate how much we consume on a given day. Sugar hides in processed foods. By limiting consumption of processed foods such as soft drinks, condiments, dressings, and snacks you will be well on your way to keeping your sugar consumption in check. Your health and wellness will thank you for it.
As an integrative health coach, I help busy women like you move beyond limiting beliefs, self-sabotaging behaviors and bad habits to create a healthy, balanced, aligned life that allows you to show up each day feeling your best!
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