Sugar is delicious, and eating it in smaller amounts may be fairly harmless. Unfortunately, added sugar is ubiquitous, and it’s hard not to consume it in large quantities on a regular basis.
“Most people in the United States eat a lot of sugar, most add, and it would be best for most people to cut back on their sugar intake,” Dana Ellis Hoeness, Ph.D., MPH, RD Senior Clinical Dietitian at UCLA Medical Center, Assistant Professor at UCLA Fielding School of Public Health, and author of A recipe for survival. “By eating a whole diet that is less processed, one can achieve this goal of eating much less sugar.”
And while everyone can benefit from lowering their sugar intake, there are certain types of people who may want to monitor their added sugar intake on a regular basis. Read on to find out if you’re one of those people who needs to cut back on sweet foods, and for more information, don’t miss the 5 Worst Eating Habits, says the dietitian.
People with diabetes may be told by their doctors to limit their consumption of added sugar.
“While this is true for type 2 diabetics, people with type 2 diabetes can control their glucose through diet more easily than those with type 1 diabetes. Reducing sugar intake can help with weight loss. which will at the same time help regulate your blood sugar and reverse your type 2 diagnosis.” Trieste Best, MPH, RD, LDa registered dietitian with Balance One Supplements.
High blood pressure is a very common problem affecting Americans, and diet plays a large role in managing blood pressure levels. For this reason, people with high blood pressure may want to monitor their daily sugar intake.
According to a 2019 study published in NutrientsPeople with high blood pressure (hypertension) may be able to lower their blood pressure by lowering their sugar intake. This study also found that replacing added sugar with natural sugar sources such as fruit may also help.
People with a family history of heart disease should also watch their sugar intake. “Consumption of sugar-sweetened beverages can contribute to weight gain and is associated with an increased risk of heart disease, stroke and diabetes.” Janet Coleman, RD, registered dietitian with The Consumer Mag. “Sugar-sweetened beverages contain calories without providing any nutrients, so they should be replaced with other foods that are rich in nutrients. For example, people can replace calories from sugar-sweetened beverages by eating more fruits and vegetables or drinking unsweetened coffee or tea. Instead of soft drinks.
Reducing your sugar intake is not a solution to living with depression or anxiety, but it may help relieve some of the symptoms. If you are experiencing something like this, you may want to speak to a professional for help.
“People with anxiety and/or depression, or those at risk for these conditions should reduce their sugar intake. Eating a lot of added sugars can lead to chronic inflammation. Chronic inflammation is associated with symptoms of depression and anxiety. Focus instead on increasing Eat fresh fruits and vegetables, lean meats, and whole grains,” says a registered dietitian Lindsey Delek, RDN.
At the end of the day, many Americans eat a lot of added sugar, so most people in the general population can benefit from reducing their intake.
“Everyone should reduce their sugar intake, and the World Health Organization (WHO) states that adults and children should focus on reducing their sugar intake as much as possible. This is due to the nutritional composition of foods rich in sugar. Empty calories primarily provide about 10% of Daily intake of calories while at the same time not providing a significant source of vitamins or minerals,” Best says.