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It is recommended women consume no more than six teaspoons of sugar per day, and men consume no more than nine. However, the average American consumes between 17 and 24 tablespoons per day.
Sugar is obviously in the heart-shaped box of chocolates we hope to receive on Valentine’s Day. However, it’s also in other everyday foods we might not consider, such as soda, sports drinks, dairy-based desserts, cereals, syrups, condiments and yeast-based bread like bagels.
But beyond the risk of cavities, what potential problems does a high-sugar diet pose, and how can you reduce your intake?
Risks
Brain.
U.S. National Institute on Drug Abuse study reported sugar-hooked brains change in similar ways as those addicted to cocaine and alcohol. Sugar addiction is likely linked to the surge of dopamine that floods the brain when you eat your favorite candy. High-sugar diets are also connected with memory loss, dementia, Alzheimer’s and brain fog.
Cancer.
One study connected sugar consumption to increased esophageal, lung, endometrial and intestinal cancer risks. Another study reported that high-sugar diets are linked to lower survival rates after cancer treatment.
Heart.
Studies have determined high-sugar diets can lead to obesity, inflammation, increased blood sugar, elevated blood pressure and high cholesterol—all of which are precursors to heart disease. In addition, sugar can clog your arteries.
Liver.
Natural sugars in fruit are good for you because produce contains fiber and calcium, and these are easier for your body to digest. However, added sugars are difficult for the liver to process. In fact, high-sugar diets can be as damaging to the liver as alcohol and lead to nonalcoholic fatty liver disease.
Mood.
Sugar is linked to depression. Sugar causes brain inflammation, which researchers believe causes depression. If you feel irritable or stressed, too much sugar could be to blame.
Pancreas.
Eating sugar increases glucose levels in the body, prompting your pancreas to release insulin. Too much sugar, however, can throw off your body’s insulin production, leading to weight gain and a risk of diabetes.
Skin.
Sugar can cause inflammation and prompt the adrenal gland to produce more oils, causing acne. Sugar creates harmful molecules in your bloodstream that damage collagen and elastin. Damage to those proteins results in premature wrinkles and saggy skin.
Fixes
There are a few small tricks you can use to begin reducing the amount of sugar in your daily diet.
- Swap sugar-filled drinks for black coffee or sparkling water.
- Check labels for sugar disguised as another name, like high-fructose corn syrup, dextrose fruit juice concentrate, molasses glucose, lactose, maltose and sucrose.
- Investigate whether that low-fat version of your food has more sugar than the full-fat version.
- Buy plain yogurt and add fresh or frozen fruit.
- Make a trail mix with nuts, dried fruit and even dark chocolate chips (70% cocoa or higher) versus choosing candy.
- Seek low-sugar condiments and dressings, like oil and vinegar.
- Eat rolled oats with fruit on top versus cereal.
- Reduce the amount of sugar in your recipes.
Online Scheduling
Are you worried about your sugar levels? If so, schedule an appointment with your healthcare provider. They can test you for conditions like diabetes and help you craft a healthcare plan—including a better diet.
