There is an old adage that proclaims: "You are what you eat." If that is true, then Americans are the sweetest people in the world. Americans are consuming massive amounts of sugar in spite of the fact that scientific evidence clearly and convincingly suggests that too much sugar is bad for you.
Studies show that the average person in the United States eats 153 pounds of sugar a year. That is about a full cup per day! The truth is our bodies are not programmed to effectively digest the massive amounts of sugar most Americans are consuming.
Sugar in its natural form (raw, brown, unrefined crystals) can be rich in vitamins and minerals. Refined white sugar, (somewhat analogous to refined, bleached flour) has zero nutrients and acts more like a drug than a food.
It quickly passes through the digestive tract causing blood sugars to rise quickly and then to fall more sharply than normal.
Once that plummet occurs, blood sugar levels drop to well below nominal levels. This condition, known as the "sugar blues", can create lethargy, depression and irritability. (Cranky kids, too!)
In fact, refined sugar enters the bloodstream so rapidly it can cause and even contribute to a host of potential health problems. It can aggravate many chronic diseases like pre-diabetes, diabetes, heart and circulatory disorders, gastro-intestinal disturbances, premenstrual syndrome and acid-reflux symptoms.
One of the most notable culprits in the rising sugar intake appears to be the huge consumption of soft drinks, especially among children and teenagers. One 12 oz. can of soda contains about a quarter cup of sugar. That's about 150 empty calories. The average American drinks two of these each day. Imagine spooning 18 teaspoons of sugar from the sugar bowl into a big glass of club soda. Would you drink it?
The evidence against sugary soft drinks is so convincing you've probably heard about lawmakers in many states that are crafting legislation aimed at banning soft drinks and vending machines in public schools.
There is also no doubt that soft drinks are at the very least, a contributing factor to the national epidemic of childhood obesity, as recently highlighted by first lady Michelle Obama.
A recent report commissioned by the World Health Organization and Food and Agriculture Organization recommends that sugar should not account for more than 10% of a healthy diet.
Many individual foods provide large fractions of the USDA's recommended sugar limits. A cup of regular ice cream provides 60%, a 12-ounce soft- drink provides 103% and a quarter cup of pancake syrup provides 97%.
Those who have consumed lots of sugar and then decide to kick their "sugar habit" often can experience withdrawal symptoms. These can include headaches, fatigue, depression, drowsiness, skin eruptions and throat discomfort.
Here are some helpful tips to help you and your family cut down on the amount of refined sugar in your daily diet:
• Use brown, unrefined cane sugar crystals or xylitol (a natural, plant bark-based sweetener available at health food stores) instead of refined white sugar where practical.
• Check food labels for sugar and its equivalents including sucrose, high-fructose corn syrup, dextrose, glucose, honey and molasses.
• Limit candy, cookies, cakes, pies and other sweet baked foods. Eat fruit instead.
• Experiment with recipes that contain little or no sugar. Have fun with this. Healthy food does not have to be "boring" food.
• Eliminate soft drinks from your refrigerator and replace them with low-fat milk, water and juice. Jazz up plain or sparkling water with fresh mint, a slice of lemon or a splash of fruit juice.
• Keep sugary snacks out of the kitchen and replace them with fruit, whole grain muffins and nuts. Put small boxes of raisins in fruit bowls and place them in strategic locations around the house.
• Get the sugar bowl off the table. Choose cereals that have no more than 8 grams of sugar per serving.
• Keep some sliced carrots and celery sticks readily available in the refrigerator so that family members can reach for them if they experience "between meal" hunger pangs.
• Purchase a couple of cookbooks containing low-sugar healthy recipes. Get the whole family involved in choosing their favorite recipes from the books and shopping for healthy ingredients.
Following these tips can help you and your loved ones to enjoy a safer and healthier diet!
And don't be shy about telling everyone why you are making these changes.
Who knows? You may even be rewarded with a grateful hug or two for your efforts at improving their health!
About this Author
David Flores is a natural health researcher for Institute for Vibrant Living, a top retailer specializing in all-natural supplements, vitamins, and minerals for many health and nutrition challenges. To learn more about the products offered by the Institute for Vibrant Living visit http://www.ivlproducts.com
If you found this helpful you might like to visit http://www.theivl.org where you'll find more free healthly living articles to help improve your health today.
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