Sugar is bad for you

Sugary treats like cakes, cookies, and candies are all associated with celebrating...

They’re a staple, whether you’re celebrating a birthday, anniversary, or holiday.

And that’s okay. After all, a special occasion calls for a special treat.

However, with the amount of sugar we consume... we’ve turned EVERY DAY into a special occasion.

In fact, the average American eats 150 to 170 pounds of sugar a year. To put that in perspective, think about a 5-pound bag of sugar.

We’re eating 30 to 34 of those bags each year.¹

And all this excess sugar is extremely dangerous to your health.

Now, the effect of sugar intake on obesity and diabetes is well known. But it turns out... it also impacts your heart.

A study published in JAMA Internal Medicine followed people for 15 years. The researchers found people who got 17% to 21% of their calories from sugar not only had an increased risk of heart disease...

… Their risk of dying from cardiovascular disease was 38% higher.²

So the higher your sugar intake, the greater your risk of heart disease.

Now, I want to be clear:

It’s not your fault.

You see, a lot of the sugar we consume is a well-kept “secret” hidden in processed and packaged foods. In fact, 75% of packaged foods contain extra added sugar.³

Now, you can easily cut down on the sugar you KNOW you’re eating... for instance, using 1 teaspoon with your coffee instead of 2. But how do you reduce the amount of “secret” sugar in your diet?

Well, the first step is finding out WHERE it’s hiding. So here are 3 quick tips on how to spot “secret” sugar:

Secret Sugar Spotter #1: Read the nutrition guides

When you’re shopping, check the nutrition guide on all the food you’re buying — not just the sweets. You’ll find “hidden” sugar in foods you’d NEVER suspect, like:

• Bread
• Hot dogs
• Soup
• Salad dressing
• Crackers
• Frozen dinners
• Even vegetables (canned and frozen)

And if some of your favorite foods are packed with sugar... try to cut down how often you’re eating them. Or, if it’s a “staple” like bread, look for a brand that has less sugar.

Now to really get the most out of reading labels, be sure to follow this next tip...

Secret Sugar Spotter #2: Know the “aliases” of sugar

Food companies often “disguise” the amount of added sugar in their products by using other names. Here are just a few of them:

Now, that’s just a small selection — sugar goes by at least 61 names. If you get a chance, search online for “other names for sugar.” You’ll be shocked at how many come up!

Secret Sugar Spotter #3: Don’t be fooled by “healthy snacks”

Many snacks marketed as healthy choices often contain a startling amount of the sweet stuff. Watch out for:

• Smoothies — A medium (16 ounce) store-bought smoothie has 30 to 80 grams of sugar. Now, there are 4 grams of sugar in a single teaspoon, so that’s like 20 teaspoons of sugar!⁴
• Trail Mix — People love trail mix for a “healthy snack on the go.” But a quarter cup (about one handful) of commercial trail mix can include 16 grams of sugar.^₄
• Yogurt — A 5-ounce serving of fruit-flavored yogurt can contain 22 grams of sugar. That’s more than a Snickers bar, which has 20 grams.⁴

I hope you give these tips a try. Hidden sugar is something we all need to be aware of...

Because when you can find it… you can cut down on it. And then you’ll be taking a huge step toward the healthier life you deserve.

To great days ahead,

Dr. B

Sources:
¹Not So Sweet — The Average American Consumes 150-170 Pounds of Sugar Each Year. Health and Nutrition. Bamboo Core Fitness. Accessed May 19, 2018. https://bamboocorefitness.com/ not-so-sweet-the-average-american-consumes-150-170-pounds-of-sugar-each-year/

²Ng, S. W., Slining, M. M., & Popkin, B. M. (2012). Use of caloric and non-caloric sweeteners in US consumer packaged foods, 2005–9. Journal of the Academy of Nutrition and Dietetics, 112(11), 1828–1834.e6. http://doi.org/10.1016/j.jand.2012.07.009

³The sweet danger of sugar. Harvard Men’s Health Watch. Harvard Health Publishing. Harvard Medical School. May, 2017.

⁴Loney, S. 25 Ways Eating Sugar Is Making You Sick. Reader’s Digest. April, 2018.

Author

Arash Bereliani, M.D., M.S., F.A.C.C. Beverly Hills Institute For Cardiology & Preventive Medicine