Sugar is one of the most toxic foods that we eat. It provides calories with no added nutrients and can damage your metabolism in the long run. This does not apply to natural sugar that is contained in whole fruits, we are talking about added sugar.
But how much is too much? Can you eat a little bit of sugar each day without harm, or should you avoid it as much as possible?
So, what Is a safe amount of sugar to eat per day?
Unfortunately, there is no simple answer to these questions. Some people can eat some sugar without harm, while others should avoid it as much as possible.
According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are:
– Men: 150 calories per day (37.5 grams or 9 teaspoons).
– Women: 100 calories per day (25 grams or 6 teaspoons).
Excessive sugar consumption can lead to several health issues like heart disease, tooth decay and diabetes. Although not easy, reducing consumption can have a positive effect on your body. You can start by reducing the amount you consume each day. Also be aware of the various artificial sweeteners, they have their own issues, so forget switching to these.
Here is a list of positive things that will happen when you stop eating sugar:
1. You will have clear skin
Increased sugar consumption can contribute to acne. Avoiding it can help clear the acne. So, say no to all the packages drinks and soda with added sweeteners. You can have freshly prepared juice.
2. You will lose weight
You can reduce cravings by reducing the amount of sugar you consume in a day. This will help in decreasing the number of calories you consume and help you lose weight. You will also lose the unwanted fat and inches.
3. Lower diabetes risk
Because type 2 diabetes is linked to high levels of sugar in the blood, it may seem logical to assume that eating too much of it is the cause of diabetes. But of course, it’s not that simple. The truth is, type 2 diabetes is a multi factorial disease with many different types of causes, Type 2 diabetes is really complex.
That said, some research does suggest that eating too many sweetened foods can affect type 2 diabetes risk, and with the Centers for Disease Control and Prevention (CDC) estimating that 30.3 million Americans have the disease — and that millions of more individuals are projected to develop it, too — understanding all the risk factors for the disease, including sugar consumption, is essential to help reverse the diabetes epidemic.
4. Improved sleep quality
Cutting out sugar will also improve your sleep and reduce insomnia. Sugar gives you a spike of energy that interferes with your sleep and keeps you awake. This can lead to sleep deprivation and sluggishness. Watching what you eat can help you sleep better.
5. Improved memory
If you find yourself constantly feeling fatigued, distracted, moody and just plain “off,” you’re likely dealing with some sort of “brain fog.” Brain fog has become an unwanted side effect of our fast-paced, industrialized lifestyle and our diet. Unfortunately today, many of the convenient-but-processed foods and factory-farmed meats we eat include added sugars and the various ways we spend our time do not support brain health.
At the end of the day, it’s important to experiment. Some people can handle a little bit of sugar in their diet, while for others it causes cravings, binge eating, rapid weight gain and disease. We’re all unique and you need to figure out what works for you.
Thanks for reading!