Dump the added sugar!
A recent study found that too much sugar could be deadly. At least when it comes to your heart.
Too much sugar, and your risk of dying prematurely is three times greater than for those who eat foods with little added sugar.
It doesn’t take all that much extra sugar, the researchers found.
Soda a culprit
A cinnamon roll with your morning coffee, a super-sized sugary soda at lunch and a scoop of ice cream after dinner would put you in the highest risk category, the study found.
Sugar increases blood pressure and levels of bad cholesterol and triglycerides, and may increase inflammation linked with heart disease, the study found.
NOT only if you are obese
And this is NOT only if you are obese. That fatal link was found even in normal-weight people who ate lots of added sugar.
We’re talking about the sugar added to processed foods or drinks, or sprinkled on coffee or cereal. Those are “empty” calories.
The researchers divided participants into five categories based on sugar intake, from less than 10 percent of daily calories to more than 25 percent.
The safest level of sugar intake for adults, they found, is less than 10 percent of daily calories.
Unfortunately, for 1 in 10 adults, added sugar accounts for at least 25 percent of daily calories, the researchers found.
As sugar intake increased, risks climbed steeply
Adults who got 25% or more of their calories from added sugar were almost three times more likely to die of heart problems than those who consumed less than 10 percent.
For those who got more than 15 percent of their calories from added sugar— the equivalent of about two cans of sugary soda — the risk was almost 20 percent higher than the safest level.
If you’re eating 1,500 calories a day, no more than 150 of those calories should come from added sugar.
If you’re consuming 2,000 calories a day, no more than 200 of those calories should come from added sugar.
Sugar calories add up quickly:
- One teaspoon of sugar has about 16 calories
- One teaspoon of sugar contains 4 grams
- One 12-ounce can of regular soda has about 9 teaspoons of sugar
(about 144 calories)
- Many cinnamon rolls have about 13 teaspoons of sugar (208 calories)
- One scoop of chocolate ice cream has about 5 teaspoons of sugar. (80 calories)
- Most disclosures on food packages talk in terms of grams, not teaspoons, so you should know that one gram of sugar contains about 4 calories
So… No more than 10 percent of your calories from sugar.
That means that one cinnamon roll – with 208 calories of sugar – would be it for the entire day!
So dump the added sugar!
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