Do you “love” desserts? Soda? Cookies, cakes, ice cream, sugary drinks? If you are one of the millions of Americans that over consume sugar, than I highly recommend you keep reading. Even if you’re not, it’s important you understand what sugar does to your body and why it’s important to consume sugar in moderation.
This blog is not focusing on the natural sugars found in fruits and foods from the Earth (even though you can over consume those as well); we are going to focus on refined sugars. Refined sugars are those found in soda, cookies, cakes, doughnuts, etc.… Did you know? One can of Coca Cola contains approx. 65 grams of sugar?! Ideally, your total sugar intake for the day should be approx. 10% of your caloric intake. Your calories will vary based on age, height, weight, gender, and activity level, etc.… On average most women need 1400-1600 calories and men are around 1900-2100.
Sugar spikes insulin levels and when insulin is present your body wants to store fat. A Canadian review of 155 studies in the BMJ showed that consuming more foods or drinks with added fructose (sugar), may increase chances of diabetes. “Surveys of more than 2,000 people found that those who drank sugary beverages were more likely to eat fast food, desserts and candy and less likely to place a priority on making healthy dietary choices” according to research from the University of Otago in New Zealand.
“Added-sugar intake equaling more than 20% of total daily calories is associated with a 30% higher mortality risk from ailments like metabolic diseases” according to a study in The American Journal of Clinical Nutrition.
So the next time you go to grab a soda, cookie, cake, etc.… keep in mind what you’ve eaten for the day. Up your veggies, protein, healthy fats and carbs throughout the day, exercise and be mindful of the added sugars and you’re good to go.
Scott Keppel is the owner of Scott’s Training Systems, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels. For more information head to scottstrainingsystems.com or check him out on Instagram at @stsnation.