You guys, I've had a number of amazing opportunities lately to speak to different groups about sugar and it's effects on our health...and how extreme sugar consumption as become in our culture.
It has reignited my passion on this topic because we are so far off!
Here's the deal, the American Heart Association has given us a few recommendations for the max amount of sugar we should be getting in a day. Here's what they recommend:
Children > 12 grams
Women > 24 grams
Men > 36 grams
Since most of us don't measure in grams I'll help you out a bit. About 4 grams equals 1 teaspoon. I'm sure you can imagine as a country we're consuming a little more than we should be. I assumed the same. And still I am shocked by how far off we really are.
The average American adult consumes 88 grams of sugar a day...yes you heard that right, that's in 1 day! But that's not the worst of it. Our children are consuming 132 grams of sugar each and every day on average.
As I did some research and looked up sugar content in loads of different products I started to see that there is one major change most people could make to drastically cut back on their sugar intake.
Here's the deal. All of these fancy beverages we're consuming, even those considered to be health beverages, are loaded with sugar. Start checking the labels.
Considering most people aren't drinking enough water in the first place (general rule of thumb is half your body weight in ounces...ie: you weigh 180 lbs, drink 90 ounces), it's already a needed change.
But it's also a great way to cut back on the overload. To give you an idea of what I'm talking about, here are a few examples:
1 bottle of Root Beer: 75 grams
1 bottle of Coke: 65 grams
Tall Salted Caramel Mocha Frappuchino: 50 grams
Grande Pumpkin Spiced Latte: 49 grams
1 bottle of Green Machine Smoothie: 53 grams
Save yourself the blood sugar roller coaster and those added inches around the waist but cutting out the sodas, juices, packaged smoothies and juices and fancy coffee drinks. Instead opt for some simple H2O...added bonus you'll save yourself some pretty pennies!
A note on the juices and smoothies: I know what you're thinking...but those have loads of good nutrients. And while this is true, that amount of sugar is still too high. If you still want to have these in your diet, consider down on the portion size. Instead of a whole bottle, split it with a friend and drink some today and save some for tomorrow.
It's ideal to have mostly vegetables in the juices and smoothies. When fruits are loaded it ups the sugar content way too high. And juices take out all that beneficial fiber that slows down the absorption of the sugar. So even though you're getting the great nutrients, you're still getting the sugar spikes.
Instead go for the fruit in it's original form and drink some delicious water with it!
I know it seems way too simple, but the health benefits are profound! Want some more tips and tricks to improve your health? Be sure to sign up for my Newsletter and give the good ole Facebook page a Like!
We're on to something beautiful!