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Unveiling the Hidden Impact: The Surprising Consequences of Just 100 Calories of Sugar Daily

The Consequences of Sugar

I was genuinely surprised by this sugar statistic, even thinking I was well-informed about sugar. 

👉Consuming just 100 calories a day of sugar (which is about 25 grams of added sugars, or 6 teaspoons) is linked to 45 DIFFERENT negative health outcomes. 

Here’s a quick rundown of some items to look out for in your daily intake: 

  • 1 can (12 fl oz) of regular soda

  • 1 cup (250 ml) of chocolate milk

  • 1 cup (245 g) of sweetened yogurt

  • 2 Tbsp of honey

  • 2 Tbsp of maple syrup

  • 2 Tbsp of regular ketchup

  • 1 small glazed doughnut

  • 2 small cookies

  • 1 small candy bar

And just for clarification — that’s not all of those things combined. Each one of those items contains about 25 grams of added sugars.

And here are some of the negative health outcomes linked with a high sugar intake:

  • Heart disease

  • Diabetes

  • Obesity

  • Asthma

  • Depression

  • Some types of cancer (including breast, prostate, & pancreatic)

  • Gout

  • High blood pressure

  • Stroke

  • Obesity

  • Liver disease

  • High cholesterol

  • Tooth decay

  • Death

In a study published in the BMJ earlier this year, researchers recommended eating less than 25 grams of sugar a day AND keeping sugary beverage intake to less than 1 a week (about 200-355 ml or ⅔ - 1½ cups).

So what should you do about this?

It’s true: Quitting sugar cold turkey can be tough. Also, swearing off ANY food is unsustainable for most of us. 

I recommend a moderate approach. Find substitutes for the items you eat on a regular basis that contain too much sugar.

If sugar is a concern to you, make sure you mention this to your healthcare provider, and in the meantime track your sugar intake and reserve sweet treats for special occasions.

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