Everyone knows candy contains a whole lot of sugar, but added sugars are also lurking in many other foods. The physicians at Weight Success Centers are providing some tips and facts to simplify how different types of sugar and varying amounts could affect your health.
As you have probably experienced, foods with sugar can release chemicals in the brain. The spike in blood sugar levels creates short-lived energy or even elation. Within minutes or hours, those levels drop and deplete your energy. Makes sense why “sugar high” and “sugar crash” are common phrases.
Unfortunately, many people become dependent on high-sugar foods to feel better or to suppress stress. The long-term effects of poor diets with excess sugar include metabolic issues, weight gain, and chronic diseases like Type II Diabetes. That is why it is important to know the facts for choosing the right foods for weight-loss success and vitality.
Understanding Added vs. Natural Sugar Most simply, try to avoid candies and sugary foods. These can add unhealthy amounts of “added sugars” in your daily diet. The usual culprits are sweets, candy, soda, pastries, and other processed foods with refined sugar and empty calories.
Healthier options are “natural sugars” in fiber-rich fruits, vegetables, and low-fat dairy products containing vitamins and minerals. Enjoy servings of those according to daily recommendations.
Importantly, patients with diabetes, hypoglycemia, or other medical conditions should consult with a physician for personalized guidelines for sugar consumption or dietary restrictions.
Avoiding Excess Sugar and Nutritional Tips For average adults, the American Heart Association suggests limiting “added sugars” to less than 36 grams per day for men and 25 grams per day for women. FDA guidelines require products to list both the number of grams and the percentage of daily value per serving on product labels.
If you cannot find numbers on nutritional labels, try using a mobile app to look-up and count sugar grams. You may be shocked by the high amounts of sugar added to junk foods, sodas, fruit drinks, cereals, and even salad dressings.
Also, if you have a sweet tooth, there is no shortage of natural fruits as well as delicious sugar alternatives available. Our physicians provide patients with recommendations for sugar-free foods as well as guidance regarding sugar substitutes. For example, customized meal plans may include recipes with alternative sweeteners like monk fruit or products like Stevia for adding sweetness.
Contact Weight Success Centers to learn more facts about personalized support, weight-loss medications, and medically supervised programs. If you want nutritional planning based on your unique health needs, our experts can help you take the right steps to better health.
Did this help you understand the difference between natural sugars and added sugars? Share your thoughts and join the conversation on Weight Success Centers’ social media sites.