In two weeks, you might consider reducing your sweets to five days a week versus seven days, and so on. For instance, if you eat a sweet twice a day - an afternoon granola bar and ice cream at night - start by bargaining with yourself to limit to one sweet a day. If you have a serious sweet tooth, keep track of how many sweets or foods with large amounts of added sugar you consume in a day or week.Remember, one teaspoon of sugar is equal to 4 grams of added sugar, so this needs to be included in your daily limit. Gradually getting accustomed to less sweet beverages and foods is an adjustment. If you are a regular user of added sugar in your coffee or tea, try to cut back to half the amount.The ingredient list is another source of information to help identify heavily sugared product. They can be listed as honey, sucrose, dextrose, maltose, cane syrup, molasses, high fructose corn syrup, carob syrup, corn syrup solids, dehydrated cane sugar, fruit juice, invert sugar, grape sugar, mannitol, raw sugar, rice syrup, sorbitol, beet sugar, etc. There are at least 55 names for sugar listed on food labels. Review the ingredient list on the food product.
Trying to limit your added sugar intake to the AHA recommendation is a place to start. Make sure you review the number of grams per serving to determine how much added sugar you are consuming. The food label now lists "added sugars" under total carbohydrates. The American Heart Association (AHA) recommends that women limit added sugar to no more than 6 teaspoons a day (24 grams) and men limit added sugar to no more than 9 teaspoons per day (36 grams). Added sugars includes natural sugars such as white sugar, brown sugar, and honey, as well as other caloric sweeteners that are chemically manufactured (such as high fructose corn syrup). Examples of desserts and sweet snacks are cookies, brownies, cakes, pies, ice cream, frozen dairy desserts, doughnuts, sweet rolls, and pastries. The leading sources of added sugars in the US diet are sugar-sweetened beverages, and desserts and sweet snacks. Any product that contains milk (yogurt, milk, and cream) or fruit (fresh, dried, and frozen) contains some natural sugar.Īdded sugars include any sugars or caloric sweeteners that are added to foods or beverages during production or preparation (such as putting sugar in your coffee or adding sugar to your cereal). Naturally occurring sugars are found naturally in foods such as milk (lactose) and fruit (fructose). Natural sugars and added sugars: What's the difference? The data also showed that this reduction of sugar could save $160.88 billion net costs from a societal perspective over a lifetime. Results from the study estimated that a government-supported sugar reduction policy could prevent approximately 2.5 million cardiovascular disease events (stroke, heart attacks, and cardiac arrests) 500,000 cardiac deaths and 750,000 cases of diabetes over the lifetimes of adults in the US ages 35 to 80. The model looked at diet data from the National Health and Nutrition Examination Survey from 2011 to 2016, sugar-related diseases from numerous other research studies, and health-related costs. For each of 15 food categories, the targeted reduction in average sugar content was 20% by the end of 2026, except for sugar-sweetened beverages, which were targeted for reduction by 40%. In 2018, the US National Salt and Sugar Reduction Initiative (NSSRI) proposed voluntary national sugar reduction targets. What is the potential benefit from a national program to reduce sugar?Ī recent study published in the American Heart Association's journal Circulation examined a model to estimate changes in cardiometabolic disease (specifically type 2 diabetes, heart disease, and obesity) and health care costs if sugar reduction targets were initiated.
One in two US adults has diabetes or prediabetes, and about 50% of adults have cardiovascular disease. Furthermore, childhood obesity is a serious problem in the US, with the prevalence of obesity at 19.3% and affecting about 14.4 million children and adolescents ages 2 to 19. The most recent data in 2018 from the CDC shows that 42.7% of US adults are obese (defined as a body mass index of 30 kg/m 2 or greater). Research studies over the past 30 years have shown that high consumption of added sugar, especially from sugar-sweetened beverages, contributes to obesity, heart disease, and type 2 diabetes.
0 kommentar(er)
