Almost all people cannot get through the day without sugar in their daily diet. Too much sugar can lead to metabolic dysfunction, which is one of the major culprits behind type 2 diabetes and obesity. According to statistics, the average American adds 0.33 pounds of sugar every day. However, it is not sugar that is considered the body’s worst enemy, but the processed type known as fructose.
Fructose can be found in processed food and drinks. It is broken down just like alcohol, so it can damage the liver over time and can cause metabolic and mitochondrial dysfunction. Fructose is considered worse than other types of sugars – even refined sugar. This is because it is metabolized into fat, which can result to severe metabolic dysfunction.
Dietary Guidelines Don’t Help
Unfortunately, researchers have discovered that the present US dietary guidelines are damaging to the human body because they support the consumption of unhealthy amounts of sugar. The Dietary Guidelines say it is safe to have a maximum of 19% of calories from added sugars. What’s even more surprising is that the American Diabetes Association does not limit the added sugars, particularly those that contain fructose.
On the other hand, the American Heart Association claims consumers need to restrict their sugar intake to just six teaspoons per day for women and nine for men. According to the World Health Organization, sugar should not exceed five percent of your calorie intake.
So How Much Sugar is Safe?
The varying opinions and recommendations can easily confuse you. However, it is strongly advised that you reduce your fructose consumption and keep it lower than 25 grams every day. This is equivalent to six teaspoons. However, this cannot be applied to everyone. For instance, if you are obese or you have medical problems, such as insulin resistance, heart disease, or hypertension, you need to go much lower. It is recommended that you do not exceed 15 grams a day for your fructose consumption. You can increase your intake when your health condition normalizes.
When you go over the recommended amount as stated above, you could encourage a spike in metabolic risk. This could result to pre-diabetes and diabetes. Be wise enough to stay within the right path to avoid any chronic disease. While you may not be able to know how much sugar you are consuming, it is a smart thing to do to simply avoid processed foods. Sweetened beverages are also harmful, especially sodas. Stay healthy and keep away from processed food and drinks to avoid obesity and diabetes.