Obesity today has become an epidemic in many countries especially in the Western world. It is the leading cause of death in adults. According to WHO, a staggering 2.6 million people die every year from cardiovascular diseases directly linked to obesity.
A recent study published in the American Journal of Public Health showed how excessive sugar consumption can be the single most influential factor behind obesity.
According to the American Heart Association, the average American consumes three times the recommended amount of sugar.
You consume sugar even when you avoid it
Most people don’t even know how much added sugar they consume every day. This is because it lurks deep inside the foods rarely suspected of being sugar-rich. For instance, some of the most commonly used foods that are also highly rich in sugar content are ketchup, sauces, barbecue, and bread.
Therefore, it is impossible and unsustainable to go sugar-free completely. Besides that, an adequate amount of sugar intake is also a health requirement. This sugar, in fact, is already present in the foods naturally available to us.
What addiction is sugar addiction?
Sugar is a legal, socially accepted dangerous drug we all take. It’s a drug we happily give to and reward our children with.
Studies have shown that sugar is a street drug and it has similar effects on the brain as most drugs have. Experts say sugar addiction is not the ‘i am addicted to Game of Thrones’ type addiction. It’s true addiction that compels people to repeat a habit knowing its harmful effects such as smoking and alcohol.
Sugar is legal and you are on your own
In a purely materialistic world where money has the final say over everything else, where military conflicts are ignited to sell arms and governments back drug trade, you are truly own your own when it comes to your health. As with other drug companies, food manufacturers are given free licenses. They are free to add any level of sugar content in their products without a second thought.
While you can’t do anything about the food mafia, you still can help yourself by completing getting rid of this added sweat curse. The question however is, is there a definitive way to tam your sweet tooth and live a healthy life? The answer is, of course yes. And that’s exactly what we will be talking about in this post. Before we go to that part, let’s find out what is the recommended amount of sugar intake.
How much sugar is too much sugar?
Different expert panels around the world have given their daily sugar intake recommendations. If your daily sugar intake is fairly higher than the recommended, you are consuming too much sugar. The American Heart Association gives the following daily sugar intake recommendations:
Men: Nine teaspoons which is the equivalent of 37.5 gams.
Women: Six teaspoons which translates to 25 gams.
Children: Depending upon the age and caloric intake, the daily recommended added sugar intake for children is 3-6 (12-25 grams) teaspoons.
You may also want to read this: 15 Warning Signs You are Consuming too Much Sugar
Six definitive ways to a sugar-free life
Now that you are well aware of how bad excess sugar intake can be for one’s health. it’s time to cut down on your daily sugar intake (if your sugar intake exceeds the recommended limits). Please keep in mind that getting rid of any kind of addiction, whether it be substance abuse or behavioral, you need some level of dedication and sincerity.
Just so you know, there is light at the end of the tunnel.
- Every year over 1.3 million smokers completely get rid of their addiction.
- 20 percent of the people with serious alcohol addiction recover every year.
- A good number of people with a long history of opioid addiction come out clean every year.
Moving on to the six amazing ways to a sugar-free life.
1. Stay away from canned foods
An American study conducted in 2013 revealed that canned foods with increased sugar content are more likely to stick longer than uncanned counterparts.
2. Find alternatives to sugar-induced happiness
Increase the level of serotonin production in the body (happiness hormone) by extending your sleep hours, diet, and exercise. This will drastically reduce your urge for sugar.
3. Tam your taste buds
Your tongue provides the second window for the sugar to seduce you. Reason why your mouth waters when you see something really tasty. Tam your sweet tooth by offering it with added sugar alternatives. This includes fruits that are low in sugar content, diet sugar, and glucose.
4. Stay hydrated, feel full
When you feel dry, your urge for sugar goes through the roof. Drink at least 2 liters of water a day. Drink a glass or two of water before your meal so as to feel full earlier. This will also reduce the need for consuming any deserts.
5. Drink natural fruit extracts
Sugary drinks are processed and rich in added sugar. Replace them with natural fruit juices. Punch raw fruits and make your drink.
6. Include greens in your diet
Green vegetables are rich in dietary fiber. Fiber regulates the flow of sugar in your body. This ensures the consumed sugar is burnt slowly and gradually so that you don’t urge for more.
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