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Theyre downright delicious, and, yes, they usually contain sugar.
What to know before reducing sugar intake
First things first: Lets debunk some commonsugar myths.
doctor and author ofBlast the Sugar Out
That said, learning ways to consume sugar in moderation is often the most important part.
For men, its 150 calories per day or about nine teaspoons.)
Its also worth noting the difference between natural and added sugar.
Meanwhile, added sugars are sugars and syrups added into foods.
The concern comes into play when people consume too much sugar.
Most Americans areexceeding the recommended amount of added sugarin their diets, Manaker says.
First, she says its important to focus on reducingaddedsugars instead oftotalsugars.
On the other hand, added sugar doesnt offer much in the nutrition department.
Manaker also recommends paying close attention to what the potentially high-sugar foods you may already be eating regularly.
doctor and author ofBlast the Sugar Out
Read your food labels and be aware of hidden sources of added sugar, Manaker says.
However, according to Dr. Smith, theres no need to stress.
While there are lots of ways to approach eating less sugarlike athree-day methodDr.
By the end, youll have shaved off about two-thirds of your average sugar intake from when you started.
Not so bad, right?
What happens if you stop eating sugar for a week?
Week 1: Expect less energy and withdrawal (but its temporary!)
The first thing people notice is they typically get headaches, similar to caffeine withdrawal, he says.
They also report having decreased energy levels and mental acuity, as well as gastrointestinal distress.
Science aside, its important to remember this phase is only temporary.
That said, your body might still be wondering where all the sucrose went.
What happens beyond three weeks of no sugar?
Week three is when youreallystart reaping the benefits of cutting sugar.
People usually have no symptoms [of reduced sugar intake], Dr. Smith says.
They feel energized and encouraged that they can actually do this, he says.
This is a psychological weekthat final push, Dr. Smith says.
For this week, you should consumelow-glycemic fruitsand opt for zero-added-sugar meals as much as possible.
You might want to start by checking your stash of salad dressings, juices, and instant oatmeal.
From a psychological standpoint, you realize you dont need sugar anymore, says Dr. Smith.
You also understand the effect sugar once had on your body because you feel so reinvigorated in week five.
Going forward, its okay to have somehealthier sugarhere and there, rather than a mainstay of your diet.
Remember, its all about finding balance, fam.
Best sugar options, according to a registered dietitian:
Rippe, James M, and Theodore J Angelopoulos.
Relationship between Added Sugars Consumption and Chronic Disease Risk Factors: Current Understanding.Nutrientsvol.
4 Nov. 2016, doi:10.3390/nu8110697
Wiss, David A et al.
Sugar Addiction: From Evolution to Revolution.Frontiers in psychiatryvol.
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