In recent years, health experts have been making a concerted effort to shine a light on the dangers of sugar. As it turns out, limiting sweets isn’t just about watching your weight or avoiding cavities at your next dentist appointment. It’s also critical for protecting against serious health concerns like heart disease and dementia. Learn more about how sugar affects your health and how you can limit your intake.
Natural Sugars vs. Added Sugars
One of the most important things you’ll need to be aware of when watching your sugar intake is where your sugars are actually coming from. There are two types of sugar that can be found in a typical diet:
Natural sugars are okay to consume. The foods and drinks they appear in offer nutritional content, such as fiber, vitamins, minerals, protein, and antioxidants. These types of sugars are processed slowly and provide energy for your cells.
Added sugars, on the other hand, have no nutrient content. These types of sugars may be added to foods and beverages during processing or preparation. Instead of being processed at a steady pace, like natural sugars, added sugars cause a spike in insulin and what’s known as a “sugar rush.” After that, blood sugar drops, causing sluggish feeling known as a “sugar crash.”
Health Effects of Added Sugars
Consuming too much added sugar can contribute to a number of serious health concerns, including:
Tips to Lower Sugar Intake
It can be tough to cut back on sugar in your diet. After all, sugar is known to be highly addictive. Added sugars cause a surge of feel-good dopamine in the brain, which makes you crave them even more. The more you eat, the more you want—and the harder it is to break the habit.
Health experts recommend limiting added sugar intake to half your daily discretionary calories allowance. That typically equates to about 6 teaspoons per day for women and 9 teaspoons per day for men. Here are some of the best tips for cutting down on how much sugar you consume:
Limiting your sugar intake is one of the best things you can do to help prevent chronic disease and other health problems. Implementing additional changes for a healthier life can also help. If you want to learn more about taking a proactive approach to your health, make an appointment at Bella Terra Primary Care today. Dr. Karki can offer in-person or virtual telemedicine consultations to discuss your concerns and help you achieve your health and wellness goals.