Youll Be Surprised to Hear How Much Sugar You Should Be Eating Every Day
Summer is coming! Some of us are starting to think about the idea of flaunting our winter bodies that might’ve been hibernating from health during the winter months, and want to try to get in shape for beach season. But before that, we have to get through Easter. And you know what that means? Candy. All the candy. From chocolate bunnies to jelly beans and Reeses peanut butter eggs, it seems like Easter is just an excuse to load up on pounds of sugar. The problem with that is sugar is detrimental to our health.Besides being a culprit for heart disease and other issues, it also is a major cause of weight gain. According to the American Heart Association, the maximum amount of added sugars you should eat in a day are seven. In total, their guidelines say that men can have 150 calories per day (37.5 grams or 9 teaspoons) and women can have 100 calories per day (25 grams or 6 teaspoons). The problem is, the average American consumes much more than that: almost 152 pounds of sugar in one year. To put that into perspective, that’s equal to three pounds (or 6 cups) of sugar consumed in just a week alone. If you’re not careful, you might find yourself eating that on Easter alone. You know that candy has a lot of sugar—duh—but you might be surprised at how much. Spoiler alert: It’s a LOT. Ready for this? We’re sorry in advance.
We’ll rip the Band-Aid off slowly: Those Reese’s Peanut Butter Eggs we were talking about earlier? In just one snack-size egg, you’re consuming 8 grams, or 2 teaspoons of sugar, not to mention it has 90 calories. Don’t forget, we said these are the snack-sized ones, so the larger ones are double these stats. How about Cadbury Creme Eggs? You know, those decadent balls of chocolately gooey goodness. Are you scared? You should be. One egg contains a total of 20 grams or 5 teaspoons of sugar. And who eats just one anyway? Meh. Even if you get dark chocolate varieties on Easter, that doesn’t usually change the sugar count. Take Dove Dark Chocolate eggs. In six of those little babies (one serving size), you’re looking at 20 grams of sugar (equivalent to 5 teaspoons), and a whopping 220 calories. Not much of a chocolate person? Then you must err towards Peeps Marshmallow Bunnies. One serving size is four of the squishy, sugary mallows, and contains a whopping 26 grams, or 6.5 teaspoons, or sugar. Though less calories than the Cadbury egg (a total of 110 in four), the sugar content is more than a woman should eat in a day alone according to the AHA guidelines. It keeps getting worse for here. Let’s talk jelly beans. A typical serving size of these sweet, chewy candies is 35 beans, which comes to a grand total of 28 grams of sugar, or about 7 teaspoons. All right, we’ll stop. Know this: A little sugar is fine in moderation, so don’t try to limit the stuff completely. But hopefully you can control those Easter basket cravings and not go too crazy this holiday. Did you know these classic Easter candies had that much sugar? What’s your favorite from this list?
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Sugar is everywhere. It’s in your glass of milk and bowl of fruit. It’s a secret ingredient in your family’s famous sauce recipe. It’s in your favorite pick-me-up (hello, chocolate cake).
Sugar is also, unfortunately, added to just about every item on your grocery list: ketchup, soup, salad dressing, yogurt. Check. Check. Check. And check!
It’s largely this last group of foods that has made sugar nutritional enemy number one. That’s because added sugar adds calories, not nutrients.
How Much Sugar You Should Really Be Eating Everyday
But sugar itself isn’t the bad guy. It helps fuel your workouts. It adds flavor and depth to foods. And we all deserve a slice of birthday cake.
Rather, it’s the amount of sugar we’re helping ourselves to that’s the issue. And by all accounts, we’re dipping into the sugar bowl far too often than is healthy for us.
A recent analysis of the typical American diet shows that we’re getting most of our calories—nearly 60 percent—from processed foods that are frequently loaded with added sugars.
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“It’s a case of too much of a good thing can be really harmful for your body and your emotions, ” says Anne Alexander, author of
So how can you tell if you’re consuming too much sugar? There are some common telltale signs, like gaining weight or getting cavities, but there are also some signs that might surprise you.
Sugar is well known to give you a quick burst of energy, thanks to the carbohydrate calories. That makes a glass of OJ or a granola bar an obvious go-to when you need some oomph to power through a task.
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But too much sugar over the course of a day can stop you from falling asleep when your head hits the pillow, says Alexander. The leftover sugar in your system delays the release of melatonin, which is the hormone that controls your sleep-wake cycle.
At the same time, too much sugar in the morning or afternoon can also make you nod off in the middle of book club.
That’s because when sugar goes into your bloodstream, insulin is released to help your cells absorb it for energy, says Marilyn Gordon, R.D.N., professor of nutrition at Nova Southeastern University College of Osteopathic Medicine in Florida.
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But when you pump too much sugar into your system, your body produces too much insulin. And that’s when the notorious sugar crash—and the tiredness—hits you.
If you’re tired during the day, Gordon is a big believer in trading an afternoon snack for a mid-day walk or stretching break to perk you back up.
And consider turning in earlier each night. Among the findings of a 2017 study on the connections between sleep and eating patterns, researchers found that people who go to bed after midnight drink up to three more servings of sugary drinks each day than those who go to bed before 11:30 p.m.
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“One of the sure signs of eating too much sugar is if you keep finding yourself ravenously hungry shortly after you’ve eaten a snack or meal, ” says Alexander.
The cycle usually goes something like this: You’re hungry, grab a bite to eat, and afterward feel energized. Twenty to 30 minutes later, however, you’re absolutely starving.
You could claim a high metabolism, but Alexander and Gordon agree the more likely culprit is your penchant for highly processed foods with too many added sugars.
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Sugar is a carb, remember, and carb-heavy meals simply don’t keep you full. Instead, they spike your blood sugar, make it crash, and leave you with the munchies.
Build your meals and snacks around lean protein, healthy fats, and vegetables so that your blood sugar levels stay even, says Gordon.
A sugar habit can also make it harder for you to stay focused and put a damper on learning new skills. It can even make you more forgetful.
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More long-term human studies are needed, but a growing body of research reveals compelling associations between sugary diets and declines in key brain functions, such as working memory, attention, and decision making.
Good news—the toll sugary foods take on some of these key memory skills appears to be reversible, according to a 2017 report in
Gordon says it’s absolutely possible to wean yourself off of sugar and retrain your taste buds. Focus first on cutting out sugary drinks. They play a huge role in the daily consumption of added sugars.
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A good place to start is with your morning cup of coffee. A splash of vanilla extract or dash of cinnamon are easy swaps. Or check out these other new ways to flavor your coffee without sugar.
Gordon and Alexander explain that the part of the brain associated with processing emotions takes a hit when you say yes to a second slice of pie or slurp down a soda with every meal.
High sugar intake has even been linked to depression. In analyzing data from the Women’s Health Initiative, researchers determined that high-sugar diets could be a risk factor for depression in postmenopausal women.
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That supports the findings of another long-term study that looked at the diets and moods of more than 23, 000 Londoners. Those with the highest sugar intake were 23 percent more likely to be diagnosed with depression than those with the lowest sugar intakes.
If you’re experiencing feelings of extreme sadness or anxiety, it’s important to talk to your doctor or mental health professional. There are many effective treatments that can help you feel better.
Do some detective work and figure out how much sugar you’re really eating
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