The Truth About Sugar ~ Very Important.

Have you stopped to consider how much sugar you consume? A single can of soda can have as much as 13 teaspoons of sugar. For regular drinkers, this alone can add up to dozens of pounds of sugar each year. Even if you don't make a habit of drinking soda, many other drinks and food have a lot more sugar in them than we may realize. . Over the past few decades, we've seen a dramatic increase in Type 2 diabetes, which can have serious consequences. However, it's never too late to make positive changes in your diet, which can be easier than you think. . Can you guess how many teaspoons of sugar are in a single can of Coke? It’s a lot: 13 teaspoons! Add up a year’s consumption of soda, and the average American consumes about 39 pounds of sugar each year. Holidays like Halloween add to our sugar consumption too, with Americans buying nearly 600 million pounds of Halloween candy each year—almost two pounds per person. . Our increased consumption of sugar mirrors the significant rise in Type 2 diabetes over the last few decades. According to the World Health Organization, diabetes is the 8th leading cause of death in the world, and the American Diabetes Association pegs diabetes as the 7th leading cause of death in the United States. Sugar is far from a simple sweetener—it’s time we discussed the truth about sugar. Here are a few key questions and answers to learn more. . Is sugar addictive? Why? Yes, it’s addictive. Dr. Michelle Zetoony says, “There are chemical neurotransmitters and hormones that make people crave carbohydrates,”and sugar is a carbohydrate. Dr. Ward Dean adds that sugar addiction is physiological, not psychological. In other words, overcoming a sugar addiction means restoring insulin receptor sensitivity. . How can I overcome a sugar addiction? . Because it’s an addiction, withdrawal does occur, so you might feel low. Dr. Tom Heston suggests cutting down your sugar intake gradually, which you can do by switching out the sweets and sodas with fruit and healthier options. Going cold turkey might not help with the cravings, and Dr. Barbara Toohill notes that total abstinence may make you crave more. She says it’s okay to “allow yourself small, portioned sweet treats… If you fail, get back on your plan and don’t guilt trip.” . What is a healthy serving of sugar? . Doctors agree: minimize your consumption of sugar as much as possible! “Sugar is a metabolic poison,” says Dr. Michael Rothman. “It is a root cause of high blood pressure, diabetes, heart disease, obesity, cancer, [and] inflammatory diseases…The less sugar you consume, the healthier you will be.” According to the American Heart Association, daily sugar intake for men should not exceed 150 calories, or 9 teaspoons. For women, the limit is 100 calories, or 6 teaspoons. . What’s the best substitute for sugar? . First, let’s define what sugar substitutes are. Dr. Richard Lipman, a specialist in diabetes, says “Sugar substitutes are chemicals that taste like sugar, but have no calories and do not change blood sugar when consumed. They include: saccharine, aspartame (Equal), sucralose (Splenda), and Stevia. Only Stevia is ‘natural’.” Whether you use sugar substitutes or not, it’s wise to limit your overall consumption of sweeteners. There also aren’t enough studies to determine the long-term effects of sugar substitutes. . Is high fructose corn syrup worse than sugar? . It isn’t necessarily worse than sugar, but remember—both are equally bad in large amounts. Dr. Bryan Levey says, “The truth is, [high fructose corn syrup] is 55% fructose and 45% glucose. Sucrose (table sugar) is about 50% fructose and 50% glucose. Glucose is used by our bodies as is. Fructose, on the other hand, requires processing by the liver to be used by the body. I recommend avoiding foods that contain a lot of either one. You get plenty of sugar in natural foods; you really don’t need either one.” . Does sugar really make you hyper? . Not at all. This is a common misconception, especially when it comes to kids. According to pediatrician Dr. Anthony LaBarbera, a study disproved the association. Still, it’s good to limit sugar intake—whether you’re a kid or not!