Good Lifestyle

Sugar is hard to escape the American regime. It is in all, condiments with fruit juices to bread. And yes, even in thoseMcDonald's fries. And the Americans eat a lot.

"Today, the average American consumes nearly 17 teaspoons of sugar added a day, according toresearchers At the University of California San Francisco, saidSue Heikkinen, MS, RD, registered dietitian forMynetdiary. One in four American far exceeds theSugar cap recommended by the USDA of 50 grams, rather consuming a narcotic105 grams of sugar added a day. (TheGuidelines of the American Heart Association to suggestNo more than 24 grams of added sugar for women and no more than 35 grams for men.)

Most of this sugar comes from drinks. "Sweet sweet drinks, such as soda, energizing drinks and sweet tea are the main source of added sugar47% added sugar in the American diet, "Heikkinen said. There are some encouraging news: this added sugar consumption represents adecrease previous reports. "

Eat aSugar-rich dietAnd the impact can only be seen later.

"Many of the side effects of surplus sugar consumption are not immediate, but we develop instead," saysElizabeth Spencer, MS, RDN, LDN, Dietitian registered at the Hospital Central Dupage of Northwest Medicine. "These include the risk of type 2 diabetes, foie gras, heart disease and inflammation of the joints."

Excessive added sugar consumption can lead to various health problems such as weight gain, inflammation and diabetes, you will want to look for the signs you exceed before not getting worse.

One of the main signs of danger you eat too much sugar is that you consistently feel both anxious and tired.

The sugar is the main source of energy of our body, so it is a little ironic that to eat too much can make us feel tired. "Eating sweet foods can indeed give a thumb boost, but it can cause a crash later," says Heikkinen. "It can create a vicious circle to turn into sugar again for fast energy, then feel tired again later. Fatigue can also be a symptom of high blood glucose (caused by too much sugar)."

Spencer explains that eating too much sugar once can cause the tank, but fatigue will come quickly afterwards. "Eating a high sugar food can increase the amount of sugar in our bloodstream very quickly and provide a burst of energy, as well as feelings of anxiety and joke," explains Spencer. "When we have an excess amount of sugar in our blood, our body quickly produces the hormonal insulin for bailiff the sugar in our cells. This can then cause a sugar accident of a decrease in sugar in our blood, which has resulted in a midafrenon crisis and low energy. "

This sensation of crash does not wave your energy at certain times of the day, it can even go so far as to disturb a good night's sleep.

"Consume large quantities of sugar isBound to sleep of the lower quality"Say Spencer". In a clinical trial evaluating the impact of sugar on sleep, those that have consumed significant amounts of sugar had less time in a deep and restored slow waveless sleep. Those who ate more sugar have also taken longer to fall asleep. "

How can you adapt the sugar in a healthy diet?

You do not need to prohibit you totally sugar.

"Although there are risks to the health of excess sugar, it is in no way a poison," says Heikkinen.

In fact, you completely cut sugar or prohibiting you that your favorite friper can make you believe even more, making the party fight more difficult when you eat it.

"If you can limitSneaky sources of added sugar Such as cereals, salad dressings and Granola bars, you can leave room in your budget for foods you really enjoy, like a piece of chocolate, "says Heikkinen.

Watch the added sugar with moderation combined withMany eating habits.

"Have sweet foods from time to time it's fine! Moderation is the key here. Zoom into the big picture of your eating habits and look at" how many times do you have a sweet sugar food, "says Spencer.

It recommends moderating some simple ways to moderate your sugar consumption.

Read the nutrition labels and hold the sugar with less than 6 grams of sugar added by a portion of a packaged food product (this excludes dairy products fruit and plains).

Pair of foods with added sugar with protein, grease and fiber to slow down digestion and improve satiety. An example would be associated with a portion of sweet granola with a plainGreek yogurt andBays packaged in fibers.

And if you have trouble managing sugar consumption or if you feel out of control with sugar, another recommendation is to connect to a registered dietitian who can help you integrate sugar stimulating. For help, see these 20 ways to end sugar cravings for good, according to nutritionists .

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