Sugar Toxic?” has caused quite a stir within both nutrition professionals and
the general public. For years
there have been debates among nutrition professionals as to whether sugar is
the cause and or contributor to obesity. Ironically over the past decade sugar and fructose
consumption has declined, while obesity rates continue to soar.
Many recent studies have
concluded that excessive added sugar intake can lead to increased risk of heart
disease, especially contributing to elevating triglyceride levels. Indirectly consuming a large amount of
sugar can also increase your risk of diabetes. Lastly, it is of no surprise that sugar consumption is
linked with poorer dental health.
limiting any food group in the efforts of healthy eating. I am a firm believer
that sugar consumed in small amounts can be part of a healthy diet. If you are able to find balance in your
diet and include plenty of the fruits, vegetables, and lean protein there
should also be room for a little sugar once and a while. Many of my clients have been able to
consume small amounts of sugar and remain within a healthy weight and small risk
of developing disease. The key
is portion control.
your added sugar intake to only 5-10% of your total daily caloric intake. So if you consume about 2,000 calories
a day, you should not go above 100 calories per day from sugar. More specifically recommendations are gender
and age based. For example women
are recommended not to exceed 6 teaspoons of sugar per day, while the limit for
men is 9 teaspoons per day (each teaspoon equals 4 grams and each gram produces
4 calories). According to the
American Heart Association children’s added sugar intake should not exceed the
range 130-250 calories per day (depending on age).