Do you have a persistent sweet tooth? Are you aware of the many dangers of giving into your cravings? In general, Americans consume too much sugar and the supporting statistics are appalling. The daily average consumption of added sugar by individuals is 300 calories (20 teaspoons or 80 grams). The current recommendation for added sugar by the American Heart Association is less than six teaspoons (24 grams) per day for women and nine teaspoons (36 grams) per day for men. That means the average American is consuming 11-14 teaspoons (44-56 grams) above the recommendation. Although most people could not imagine eating 14 teaspoons of white sugar, it is easy to do consume that quantity because our food has so much sugar added to it.
The most common sources of added sugar in our diets (Harvard Pilgrim Healthcare in 2015) are:
There are several alternatives to high-calorie sweeteners, such as sugar alcohols (Xylitol, Sorbitol, Maltitol, Mannitol), which naturally exist in plants, are not completely absorbed, have lower glycemic index than white sugar, have fewer calories per gram and do not promote tooth decay. The FDA recognizes Erythritol, Stevia, Isomalt, Sorbitol and Maltitol as being safe alternatives to white sugar because they are extracted from fruits, fermented foods, natural herbs, beets, stone fruits, berries, and starches.
Another alternative to traditional sweeteners is to use one of the FDA-approved sweeteners, such as Saccharin (Sweet-n-Low), Aspartame (NutraSweet/Equal), Sucralose (Splenda), although several of these have a bitter after taste and are chemically altered. Even though sweet foods exist naturally, like fresh fruits, our food supply has been overtaken by highly stimulating and overly sweet foods, so that natural sugars are less satisfying to a sweet tooth. This can be changed by replacing sugary desserts with fresh fruit, or fruit and yogurt-based desserts. Consuming less refined sugar will readjust your taste preferences so that you find natural sweetness more satisfying.
What are the dangers of added sugars?
Added sugar consumption contributes to weight gain and obesity. More than 60% of the global disease will be associated with obesity by 2020. In addition to extra calories, excess sugar elevates cholesterol imbalance and deregulates the body’s insulin response so that it takes more insulin to balance blood glucose. Excess sugar also promotes visceral and intrahepatic fat deposition and increases triglyceride levels and blood pressure. Sugary treats displace nutrient-dense healthy foods, so vitamin and mineral intake is compromised.
How can we take control of added sugar intake?
If you love sweets, consider taking some important steps to control your sweet tooth to improve your oral health and to avoid systemic disease.