Sugar is delicious and eating it in smaller amounts can be fairly harmless. Unfortunately, added sugar is everywhere and it’s hard not to consume it in large amounts on a regular basis.
“Most people in the US eat too much sugar, most of it is added, and most people would be better off lowering their sugar intake,” says Dana Ellis Hunnes, PhD, MPH, RD senior clinical dietitian at UCLA Medical Center, assistant professor of UCLA Fielding School of Public Health, and author of Recipe for survival† “By eating a whole, less processed diet, 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 see if you’re one of those who need to cut back on the sweet stuff, and for more, don’t miss the 5 Worst Eating Habits for Sugar Cravings, Dietitian says.
People with diabetes may be instructed by their doctor to limit their consumption of added sugars.
While this is true for both type and type 2 diabetes, people with type 2 diabetes can control their glucose more easily through diet than people with type 1 diabetes. Lowering your sugar intake can help with weight loss , which simultaneously helps regulate your blood sugar and reverse your type 2 diagnosis,” says Trista Best, MPH, RD, LDa registered dietitian with Balance One Supplements.
High blood pressure is a common problem among Americans, and diet plays a huge role in controlling blood pressure. Therefore, people with high blood pressure may want to monitor how much sugar they eat on a daily basis.
According to a 2019 study published in nutrients, people with hypertension (high blood pressure) can lower their blood pressure by lowering their sugar intake. This study also found that replacing added sugars with natural sugar sources such as fruit can also help.
People with a family history of heart disease should also watch their sugar intake. “Consuming sugar-sweetened drinks may contribute to weight gain and is associated with an increased risk of heart disease, stroke, and diabetes,” says Janet Coleman, RD, a registered dietitian with The Consumer Mag. “Sugar-sweetened drinks contain calories without any nutrients, so they should be replaced with other nutrient-rich foods. For example, people can replace the calories from sugar-sweetened drinks by eating more fruits and vegetables or by drinking unsweetened coffee or tea. drink instead of soda.”
Lowering your sugar intake isn’t the answer to living with depression or anxiety, but it can help with some of the symptoms. If you experience something like this, you can talk to a professional about 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. And chronic inflammation has been linked to symptoms of depression and anxiety. Focus instead of that on increasing your intake of fresh fruits and vegetables, lean meats, and whole grains,” says Registered Dietitian Lindsay Delk, RDN†
At the end of the day, many Americans eat too much added sugar, so most people in this general population could benefit from lowering their intake.
“Almost everyone should reduce their sugar intake, and the World Health Organization (WHO) states that adults and children should focus on lowering their sugar intake as much as possible. This is due to the nutritional composition of sugary foods. They are mainly empty calories containing about 10 calories. % of the daily intake of calories, while at the same time not being a significant source of vitamins or minerals,” says Best.