By sugar, we mean white sugar, high fructose corn syrup, corn sugar, sucrose or whatever different names it is called. Consumption of sugar should be limited for a healthier as well as happier life. In fact, for those who want to lose weight fast must limit their sugar intake. This will help them immensely to reach their target weight. Also, limiting your sugar intake will help you to avoid diseases like diabetes, stroke, obesity, heart attacks, and teeth cavities.
What is sugar?
Sugar is a carbohydrate and a major source of calories for your body. This is because half of your calories are from carbohydrates. Carbohydrate is important for your body overdose of it is not at all good for your health. Carbohydrates that come from whole grains, fruits and vegetables are good. However, carbohydrates from sugars like table sugar, high fructose corn syrup, or honey are not at all healthy.
Extra sugars are just empty calories with no extra nutritional benefit. Well, it is not easy to avoid sugar sugars completely, but you can definitely limit their consumption. According to The United States Department of Agriculture you should have some sugar in your diet to allow a few calories in your body.
Well, the answer to the question ‘How many grams of sugar per day to lose weight?’ is pretty tricky. We know that for any weight loss diet you need to restrict your sugar intake. But how much?
Well, as a rule of thumb, the amount of sugar you consume should not exceed 30% of your daily caloric intake.
Amount of calories in sugar:
• 1 cube of sugar is approximately 10 calories • 1 teaspoon of sugar is approximately 15 calories. • 1 heaping teaspoon of sugar is approximately 25 calories. • 1 tablespoon of sugar is approximately 45 calories.
According to the American Heart Association:
For women: Limit added sugar to 100 calories (25 grams) per day. This is equivalent to 6 teaspoons of sugar.
For men: Limit added sugar to 150 calories (37.5 grams) per day. This is equivalent to 9 teaspoons of sugar.
Note: This figure mostly depends on how many calories you need to fulfill your daily nutritional requirements for vitamins, minerals and fiber. Also if you’re diabetic, you should be consulting a licensed physician about your recommended sugar intake per day which is usually less than 10% of your daily caloric count.
Excessive consumption of sugar is bad for your health as it:
• Suppress the immune system. • Upset the body’s mineral balance. • Contribute to hyperactivity, anxiety and depression. • Contribute to a weakened defense against bacterial infection. • Cause kidney damage. • Increase the risk of coronary heart disease. • Interfere with the absorption of calcium and magnesium. • Contribute to diabetes. • Contribute to osteoporosis. • Cause food allergies. • Increase fluid retention.
Within the past six decades, sugar consumption has actually grown by more than 40 pounds for each individual. Sources report that at present, average intake of sugars in the USA is 87 grams per day and according to a recent review, the average child ingests 91 grams of sugar each and every day. This is why obesity rates have increased in kids and adults and people are looking for ways to lose weight fast. Many nutrition and health professionals recommend decreasing sugar. Many of us don’t use much sugar while cooking, but still we end consuming more sugar than necessary. This is because sugar is one of the main ingredients of processed foods that we enjoy every day.
Here is a list of common foods that have added sugar:
• Regular soda, energy drinks, sports drinks • Grain-based desserts such as cakes, cookies and pies • Fruit punches and other sugar-sweetened fruit drinks • Dairy-based desserts such as ice cream, sweetened yogurt and sweetened milk • Candy and chocolate • Refined breads • Different types of cereals • All types of desserts
If you have been wondering how much sugar per day, you should note that sugars naturally occur in foods such as fruits in the form of fructose, and in milk products in the form of lactose. While these sugars are fine for your overall health, it is the added sugars that you should be wary about. Added sugars do not provide any benefits to your overall health as they contain no nutrients and instead add excess calories to your diet.
In order to know how much sugar per day, you will need to check your packaged foods and carefully read their labels. If the packaged food contains the ingredients such as:
corn syrup, fructose, dextrose, glucose, lactose, maltose, high-fructose corn syrup, honey, fruit juice concentrates, malt syrup, sucrose, molasses, sugar, raw sugar and syrup.
If you are serious about how to reduce your sugar intake, here are some valuable tips:
Drink plain water:
Many of us have the habit of drinking sweet drinks like carbonated drinks, syrups and cordials. As a matter of fact, these drinks have added sugar and are also high in calories. This is why sweet drinks are a big NO for those who want to lose weight fast. Instead of sweet drinks you can always drink plain water. Water has no calories and is good for your overall health.
Use less sugar:
For every cup of sugar indicated in a recipe only use 2/3 to 3/4 of a cup and replace omitted sugar with an equal amount of non-fat dry milk to increase the nutritional value. You could also use brown sugar instead of white sugar.
Reduce sugar in cooking:
Avoid adding sugar or other sweet ingredients in cooking. Make homemade sauces and toppings with less sugar. Use sugar substitutes in recipes and hot drinks instead of sugar.
Eat Smartly:
Avoid eating snacks and sweet food between main meals and before bedtime. Instead, eat food that is high in nutritional value like oat biscuits. Try limiting dessert to once or twice a week. When you eat foods that contain added sugars, choose foods that also contain nutrients like vitamins, minerals or fiber.
Eat healthy:
Choose fruits instead of sweet cakes and ‘junk’ food or sweet snacks. Be mindful that fats and sugars are often found together in foods like chocolate, biscuits and cakes making them particularly bad for those of us with weight loss goals. Be careful not to replace foods high in sugar with foods high in fat and sodium.
Know what you are buying:
Read the ingredients on the food label and avoid food or beverage products where sugar is listed first or if there is a high percentage of sugar content in that particular food. When reading “Nutrition Facts” labels remember that 7 grams of sugar is equal to around 1 tablespoon of sugar. Choose food and beverages that are labeled ‘less sugar’ or ‘sugar free’. Be a smart consumer.
Conclusion:
For those who are on weight loss mission must consider the role that refined sugar plays in our diets and should be reduce the consumption of sugar as much as they can. With less sugar in your diet you can lose weight fast and lead a happier and healthier life. (www.howmuchcaloriestoloseweight.net)
Paul Gustafson, R.N., C.H. has been featured on
WBZ radio, hosts TV show
Healthy Hypnosis, is an
Angie’s List ‘Super Service’ provider
. Check out his in-office
Gastric Band weight loss program. Also available as MP3
download.
Contact Paul for free consultation: 888-290-3972 or
info@burlingtonhypnosis.com and visit Burlington Hypnosis.