Are You Consuming Too Much Sugar?

Sugar is considered an “empty calorie,” meaning it adds calories without offering any nutritional benefits in return. While there's nothing wrong with indulging in a sweet snack on occasion, many people consume an excessive amount of sugar, placing them at a greater risk of disease and illness.

AHA's Sugar Recommendations

According to the American Heart Association (AHA), men should consume no more than 37.5 grams of sugar (9 teaspoons) per day and women no more than 25 grams (6 teaspoons) per day. To put those numbers into perspective, a single 12-ounce serving of cola has around 39 grams of sugar. So regardless of gender, drinking just one canned soda per day already places you over the AHA's recommended allowance of sugar.

Studies have shown that the average American consumes more than twice the recommended daily allowance of sugar. In fact, it's not uncommon for individuals to consume more than 100 grams of the sweet stuff per day.

Why Sugar is Bad

So, what's the big deal with sugar and why should you reduce your intake of the substance? Sugar wreaks havoc on the body in many different ways, one of which is contributing to weight gain. The body attempts to use calories as an energy, and remaining calories leftover are then stored as fat. Because it contains so many calories, sugar is largely stored as fat.

Sugar also increases the risk of diabetes. While genetics are the leading risk factor associated with diabetes, sugar consumption still plays a direct role in this disease.

Of course, consuming too much sugar can also increase your risk of developing heart disease, which is the leading cause of death among men and women in the United States. It contributes to fat and weight gain, forcing the heart to work extra heart as it pumps blood through the body.

How to Cut Back on Sugar

There are ways to cut back on your sugar intake without eliminating it from your diet altogether. For starters, avoid drinking sugar-sweetened beverages. Whether it's a soda or fruit juice, it's best to avoid sweetened beverages. And when you experience a sweet craving, try eating a piece of fruit instead of a processed, sugar-filled snack. A banana or apple will satisfy your craving without flooding your body with an excess amount of sugar. Fruit still contains sugar, but it's a natural type of sugar known as fructose. This natural sugar is absorbed more slowly by the body, making it the better choice.