You have noticed that you’re running out of food supplies and decided to visit the grocery store for a quick fix. Common items that have to be replenished would be frozen goods, instant coffee, laundry detergent, vegetable, fruits, and pastries. But, Coke, chocolates, cereals, milk, chips, and peanut butter are also necessary for that late movie night snack of yours.
According to the American Heart Association (AHA), the added sugar limit for most women and men should be no more than 6 teaspoons and 9 teaspoons, respectively. But data shows that the average American consumes 22 teaspoons (twice or thrice the allowable amount) of added sugar per day.
So, before you pay for that item in your grocery cart, check the label and look for sugars (usually in grams). Tip: Avoid products with high amounts of added sugars.
Guide to reading nutrition labels: 1 teaspoon = 4 grams Of sugar
Sports Drink 600mL Gatorade – 9.0 tsp
Iced Tea 500mL Lipton – 6.6 tsp
Vitamin Water 500mL – 6.4 tsp
Chocolate Milk (1 glass) – 2.9 tsp
Granola Bars – 1.5 tsp
Yogurt Non-Fat – 5.2 tsp
Cereals 1 cup Raisin Bran – 3.6 tsp
Protein Powder 1 scoop – 4.6 tsp
Slice of Bread – 1-2 tsp
Peanut Butter 2 tablespoon – 1 tsp
Creamer 1 tablespoon Coffee-Mate – 1tsp
Strawberry Jam 1 tablespoon Smuckers – 2 tsp
Protein Bars – 4 tsp
Ketchup 2 tablespoon – 2 tsp
Coffee Large Flavored Coffee- 9tsp
- It increases the risk of having diabetes, obesity, and heart disease.
- Remember how much sugar there is in a can of Coke? Imagine the sugars sitting around your mouth. Sugar also causes tooth decay and dental problems.
- Having unstable blood sugar may lead to mood swings, headaches, and fatigue
- When experiencing a blood-sugar spike caused by high consumption of sugar, the body releases stress hormones like adrenaline, thus making us feel anxious, stressed, and irritated.
- Your body stores sugar over essential nutrients like vitamin C, vitamin A, vitamin B-12, folate, magnesium, and iron. You will end up having low levels of these nutrients.
- Sugar speeds up the aging process.
Although not everything in this list is the exact amount of sugars in each packaging, one thing’s for sure; these are most likely what you will get. So let us say, for example, that every day, 7 times a week, and 31 days a month, you exceeded the allowable added sugar intake. What happens then? What might be the negative effects of it?
It is a tough road to take but if your family’s health is important to you, consider avoiding added sugars and start using healthier alternatives.
Honey – This is by far the healthiest and safest alternative you can get. Researchers already supported the idea that honey contains antimicrobial and antifungal properties. It also helps digestive issues, soothes sore throats, and has a high antioxidant level which protects you from many diseases.
Maple Syrup – It may be famous for pancakes and waffles but maple syrup contains antioxidants, iron, zinc, potassium, manganese, and calcium.
Coconut Sugar – And because it is still unrefined, most of its vitamins and minerals are intact. So the next time you bake, try this instead.
You might think that it’s nearly impossible not to eat that sugary snack of yours but, if it’s any consolation, you might want to consider staying within your added sugar limit per day. It is now easier to check on yourself. Just remember 6 teaspoons for women and 9 for men (1 can of Coca-Cola? You’re done for the day).
