Sugars in Your Diet and how it impacts on your health

Recommended sugar intake levels for your body’s health

The amount of sugar that an individual consumes is able to have some health effects on him or her and it is thus very advisable to regulate sugar consumption to the minimal current recommendations given by various health practitioners and dietitians.

The amount of sugar needed by an individual ranges in regard to sex, age, energy requirement and a persons health requirement.

Added sugar has been widely found to be responsible to various health problems making its consumption to be advised to be restricted.

There are various limitation recommendations on the dietary intakes of added sugars.

According to a release by The American Heart Association (AHA), guidelines have seen changes from the call to minimize food and beverages consumption if they are having added sugars to being more specific as to how much is really too much.

According to American Heart Association (AHA) there are several metabolic problems that have their origin from excessive indulgence in the intake of added sugars.

It is important to note that the intake of dietary sugar should be limited with the observation of limiting your overall calories intake so as to achieve the maximum intended benefit of body weight management by ensuring adequate burning of calories to leave your body healthy and well toned.

It is important to note that there are several healthy options of natural sugars that one can use with the daily diet and incase one has to use added sugars, overindulgence is overly discouraged as it could expose your body into development of diseases that may cause serious detrimental effects to your body.

Required added sugar levels for adult individuals

 - An individual calorie intake should be in relation to the amount the body would need to run normally and these can be found from various healthy dietary consumptions like from fruits and starches all through the day without necessarily indulging in added sugars.

- A daily 100 calories for an American woman from added sugars is sufficient to have you active and not to be faced with detrimental diseases.

- On the other had an amount of 150 calories is regarded as a safe amount to be got from added sugars that is either found in food or drinks for an American man. This could possibly see him through without the risk of suffering from chronic diseases that have been widely linked with the intake of added sugars in excess.

-         288 calories which comprises about 18 teaspoons of sugar is regarded as quite in excess for an active male between the ages of 21 and 25.

-         For a less active man falling between the ages of about 46 and 50, it is recommended not to go beyond 144 calories which make about 9 tea spoons of added sugars.

-         An averagely active woman within the age range of 51 to 55 would need about 80 calories that is 5 tea spoons or below if she wishes to keep her body healthy and off any disease inflictions.

-         3 tea spoons provide about 48 calories and will just be enough for a less active woman of about 71 to 75 years of age.

These sugar intake recommendations are however in absentia of natural sugars that one is able to benefit from by eating healthy foods like vegetables, fruits, milk and grains. It basically entails added sugars to the foods and drinks an individual consumes and the sweeteners that are found in processed foods and soft drinks.

The health impacts that added sugar has on your health

Some chronic health problems and diseases like diabetes and cardiovascular diseases have also been linked to the high intake of added sugars in the diet. Added sugars also have some very strong links with the inhabitation of effective absorption of essential nutrients into the body leaving you to battle with bad health as a result of malnutrition.

Sugar has some very negative effects on your oral health. Research has proven that sugar i

s a number one promoter of bacterial growth and that means that of sugar accumulates in your teeth, you are in turn at high risk chances of developing tooth decay and other dental related diseases.

Children should especially be discouraged from the intake of sugary foods so as to keep themselves from unnecessary diseases which could otherwise be avoided.

Sweet sugary foods do not provide your body with the required satiation. They otherwise sweeten your mouth and trigger the need for more food (over eating) that could end up leaving you over weight or struggling with obesity.

Too much sugar especially the added sugars could lead to magnesium, calcium and vitamin A deficiency. Sugar reduces magnesium contents and a mixture of calcium and magnesium with the high phosphoric acid present in soft drinks could also lead to the depletion of these essential minerals needed by the body.

Most added sugars that are found from processed foods like sodas do not get into the body independently but are accompanied by various preservatives and chemicals that expose the body to various chronic health problems.

For example, the phosphorous and sulphuric acids in soft drinks infiltrate body fluids and also have corrosive effects in the linings of the stomach. They also have an effect on the balance of kidney’s alkalinity or acidity.

They also could pose you with increased loss in bone mass especially if bone calcium levels are affected and could bring about cases of osteoporosis in adults and rickets in young children.

Added sugar contents on common soft drinks and beverages

A 12 ounce found in a can of cola is apparently equivalent to it having around 8 tea spoons of sugar which comprises of 130 calories an amount which is way above the required sugar int

ake for a 50 years old woman who is averagely active.

Many soft drinks actually have sugar contents that may not however be well stated on their labels and could be of much higher quantity than your body can possibly be able to synthesize. They are mainly packed with empty calories, colorings, caffeine and no essential nutrients giving your body no health benefit but just an uncontrolled dependency that you may never be unable to put off.

Keeping off from added sugars; a healthy body

Added sugars are found on many products like ketchup and bread other than in the commonly known sugar presence in soft drinks. Some do not have sugar content specification and so the best thing is to steer free of them if they can not give you the option of making an informed choice on what to push into your body system.

On the other hand, you should make it a responsibility to always read product levels for those that have amounts set out for you to be able to make choices of going for low sugar options.

Cutting down on alcoholic mixers, soft drinks, processes fruit juices, sweet tea and all other beverages with added sweeteners would be a very healthy move and you can in turn substitute them with healthy naturally nutritious drinks like milk, water and natural fruit juices.

You can use fruits as good healthy options for the maintenance of a healthy body. This would most definitely not expose your body with any adverse health or disease conditions since most sugary snacks like sweets, cakes, biscuits, crisps and sweetened beverages rewards your body with no meaningful nutrients other than packing you up with unnecessary calories.

The sugars that are added on teas and coffee should be at its minimal quantities or otherwise completely left out.