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Eating too much sugar? Ways to cut back

Posted by Tara Burner 0 comments

eating too much sugar

I’ve decided that after having multiple migraines the last month or so, I’m going to cut back on my sugar intake and see if that helps any.
I haven’t exactly been eating totally clean nor 100% healthy lately so perhaps the migraines are my body’s way of talking to me.
However, I’m not going totally sugar free…
Almost every food has some type of sugar in it, so to be 100% totally sugar free is nearly impossible.
However, sugars (refined sugars) that are in processed foods, sodas, desserts, other treats are totally possible to do without.
Meaning, I am not, will not give up my fresh pineapple and my other fruits that I love.
Sorry but that’s just not happening.
Though, I will commit to getting rid of the refined sugar in packaged foods, snacks and lately my downfalls (brownies, muffins and cupcakes!– yea yea yea I know these aren’t good for me so it’s obvious this is one source of my migraines and time to get totally down to business and rid myself of these!)

How much sugar per day
The American Heart Association (AHA) recommends how much sugar per day we should take, the recommended daily sugar intake, which is healthy and not harmful for the body, has been developed for men and women. How much sugar per day should we take:
Recommended Daily Sugar Intake for Men: 36 grams or 9 teaspoons
Recommended Daily Sugar Intake for Women: 20 grams or 5 teaspoons
Recommended Daily Sugar Intake for Children: 12 grams or 3 teaspoons

Studies show that an average teenager actually consumes over 28 teaspooons of sugar a day!

Risks of too much sugar
-High consumption rates of sugar increases the risk of diabetes, heart disease and contributes to weight gain.
-Sugar consumption at high rates also increases the chances of tooth decay and other dental issues.
-Weakened immune system
-Signs of early aging (wrinkles)
-Migraines (hint to self!)

Tips to cut back on sugar
-Read your labels (look for these commonly used sugars-HFCS (high fructose corn syrup) brown sugar, corn sweetener, dextrose, fruit juice concentrates, glucose, honey, malt syrup, maltose, molasses, and sucrose.
-Satisfy your sweet tooth with healthy snacks and natural sugar (fruit) rather than processed junk.
-Watch your drinks (especially soda). Try fruit infused water for a refreshing drink instead of soda or other sugar packed beverages. (Check out the visuals of how much sugar is in sodas & other drinks)
-White bread, and pasta are full of sugar. Choose healthy carbohydrates instead, like healthy pasta, whole grains, and other foods high in fiber.

Question of the day
Do you keep track of how much sugar you consume daily?
Have you ever gone any length of time without consuming sugary foods/drinks?

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