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How much sugar? Math, Information, Links and Articles!


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The World Health Organization‚??s recommends that 10% percent of your total calories come from sugars. Here is how the math breaksdown:

1200 calories, 10% = 120 calories = 30.0 g of sugar
1300 calories, 10% = 130 calories = 32.5 g of sugar
1400 calories, 10% = 140 calories = 35.0 g of sugar
1500 calories, 10% = 150 calories = 37.5 g of sugar
1600 calories, 10% = 160 calories = 40.0 g of sugar
1700 calories, 10% = 170 calories = 42.5 g of sugar
1800 calories, 10% = 180 calories = 45.0 g of sugar
1900 calories, 10% = 190 calories = 47.5 g of sugar
2000 calories, 10% = 200 calories = 50.0 g of sugar
2100 calories, 10% = 210 calories = 52.5 g of sugar
2200 calories, 10% = 220 calories = 55.0 g of sugar
2300 calories, 10% = 230 calories = 57.5 g of sugar
2400 calories, 10% = 240 calories = 60.0 g of sugar
31 Replies (last)
146 Reasons Why Sugar Is Ruining Your Health

http://rheumatic.org/sugar.htm

EDIT: This list is a hypothetical example of potential risks associated with high levels of sugar consumption; please consider all information in this thread before making assumption regarding all the data as a whole.

My purpose is to share the information, not to debate it. Please read all the information if you are interested in this topic and formulate your own opinions and judgements in relation to your own journey toward a healthier lifestyle.
ARTICLE: Foods to Avoid for Health  

Unfortunately 90% of the foods available today at our standard supermarket are or contain harmful ingredients which we should be avoiding completely. If you read the labels you will find ingredients such as sugar (high fructose corn syrup, glucose, fructose, etc.), artificial sweeteners, high salt content, MSG (mono sodium glutamate), preservatives, food colorings, harmful oils, and more. Furthermore, some of these ingredients are labeled with scientific names which make identifying them, more challenging.

--------------------------------------------- ----------------------

Date: 02/10/05
Source: Sofia M. Pico, LMT, RM

Fortunately there is help. A book titled ‚??A Consumer‚??s Dictionary of Food Additives‚?Ě Fifth Edition, by Ruth Winter, M.S. is available at Whole Foods Market or at your local book store. This book is a valuable reference and gives you all the facts about the relative safety and side effects of more than 8,000 ingredients that end up indirectly in your food as a result of processing and curing, such as preservatives, food-tainting pesticides, and animal drugs. For example, drugs used to tranquilize pigs have actually been known to sedate diners.

For now here are some ingredients and foods that should be avoided:

#1 SUGAR
We all know some of the guises of sugar such as sucrose, fructose, maple syrup, molasses. But what about dextrose, turbinado, amazake, sorbitol, carob powder, and high fructose corn syrup? As a result of all sorts of sugars poured into more products every year by the makers of processed foods. North Americans - for example - eat about 23 teaspoons of added sugar every day. But that only includes refined, processed sugars, honey and maple syrup. What those 23 teaspoons, translated into 92 grams of sugar, do not include are all the other added sugars we're getting daily from:

‚?Ę corn sweeteners - the main ingredient in pop (soda), and
‚?Ę fruit juices.

Add up all those sugars and some people are eating more than half their body weight in sugars every year. It‚??s a serious concern around the world. A report released recently by the World Health Organization (WHO) urges people to limit their daily consumption of free sugars to less than 10 percent of their total energy intake (Diet Nutrition and the Prevention of Chronic Diseases; TRS916). "Free sugars" in this report include:

‚?Ę sugars naturally present in honey, syrups and fruit juices, and
‚?Ę refined, processed sugars from cane, beet and corn added to foods by the manufacturer, cook or consumer.

In North America, however, this report prompted a harsh reaction from the sugar lobby.

The World Health Organization‚??s 10 percent sugar recommendation adds up to approximately 12 teaspoons of a sugar a day based on an average 2000-calorie diet. It is so much less than North Americans eat now. Although we are eating way too much sugar, consuming less sugar is not that easy as it would seem. Cutting back to 12 teaspoons a day is going to be tough. A can of baked beans, for instance, lists white beans, water, molasses, sugar, fructose, brown sugar. Lots of sugars! Of course, you would like to have these beans with a hot dog which lists such ingredients as pork, chicken, beef, water, salt, dextrose. It means more sugar! The bun contains another half-teaspoon of sugar. And with that hot dog you would like to have a dash of ketchup (a third of ketchup is sugar)‚?¶ Another example: a health snack ‚?? granola bar has two teaspoons of sugar. One little Fruit Rollup, Mellon Berry Blast has about 3 teaspoons of sugar, mostly in form of cheap corn syrup.

The WHO report recommending we eat less sugar provoked loud criticism from the sugar lobby in the U.S. and Canada. The sugar industry and the American government are really upset about it. Randall Kaplan of the Canadian Sugar Institute says that there‚??s no scientific proof sugar is what is making us fat or giving us diabetes (!) Although presently it cannot be proved scientifically that sugar along is to blame, there‚??s plenty of evidence that it is the key contributing factor. Junk food is everywhere. No matter what, in every store that you go to there is a little section of chocolate, candy and chips. Sugar is all over the place and it's hard to resist it. Sugar is harmful to human health! Unfortunately, many people are actually addicted to sugar, and this includes grains, which are rapidly broken down into sugar in your body.

In order to free yourself of the physical addiction, complete avoidance of all sugar and grains is necessary. Complete abstinence resolves the biochemical addiction, however, it will be very important to eat every two hours during this transition to avoid symptoms of hypoglycemia. This is usually necessary for several days to several weeks.

Sugar-Cancer Association
Nutritionally oriented doctors have known about the refined sugar-cancer association for decades. More than 70 years ago, Dr. Warburg won the Nobel Prize in medicine when he discovered that cancer cells require glucose (sugar) for growth; they consume as much as 4 to 5 times more glucose than normal, healthy cells. In fact, cancer cells are unable to multiply rapidly without sugar.

The cells that are dividing (multiplying) the fastest have the highest requirement for energy (to sustain such accelerated growth). Therefore, cutting out the source (sugar) is similar to cutting off the blood supply - though not quite as drastic, it's certainly a step worth taking. It is simply astonishing that this simple knowledge - sugar feeds cancer - hasn't become the basis for Rule One in any cancer fight: Stop eating sugar immediately.

Obviously giving up sugar is not the cure for cancer. But this tactic should be recommended STRONGLY to anyone with cancer or, actually, ANY other illness or disorder. You wonder if one of the alternate sweeteners, such as stevia or xylitol, might also feed the cancer cells in the same way sugar does. Stevia won't, because it is zero-calorie. Xylitol could be more of a quandary. It does contain calories (about 40% less than sugar), and it is labeled a 'sugar-alcohol.' Apparently that status causes a slower release into the body and less absorption. For that reason, it would be less of a problem as it is not as strong as refined carbohydrates.

How much less would be controversial, since the sugar-cancer cell growth issue itself is a tough one. However, keep in mind that the body also breaks down carbohydrates into glucose, so a diet that is heavy with high carbohydrate foods can also fuel cancer cell growth as well as other health problems that are known to be linked to excess blood glucose, including:

‚?Ę obesity
‚?Ę diabetes
‚?Ę heart disease
‚?Ę an overgrowth of pathogenic intestinal flora
‚?Ę gout
‚?Ę panic attacks
‚?Ę hyperactivity, and
‚?Ę depression.

The following foods are so bad for your body that there is no any reason to eat them. Not only do they have zero nutritional value, but they also give your body quite a dose of toxins.

Doughnuts - These "foods" are:
‚?Ę fried in vegetable oils, therefore, high in trans fat (store-bought doughnuts contain 35-40 per cent trans fat!)
‚?Ę high in sugar (an average doughnut contains about 200-300 calories, mostly from sugar, and few other nutrients)
‚?Ę full of white flour (in most varieties). Nutritionally speaking, eating a doughnut is one of the worst ways to start off your day.

It will throw off your blood sugar and won‚??t stay with you so you‚??ll be hungry again soon. You are better off eating no breakfast at all...

Soda - This kind of drink, both regular and "diet," is:
‚?Ę high in sugar (one can of soda has about 10 teaspoons of sugar - 150 calories)
‚?Ę high in caffeine (30 to 55 mg of caffeine per one can of soda)
‚?Ę loaded with artificial food colors and sulphites
‚?Ę filled with harmful artificial sweeteners like *aspartame - NutraSweet, Equal (in the "diet" varieties).



One of the simplest and most profound health improvements you can make is to eliminate soda (pop) from your diet.

Nutritionally speaking, drinking soda leads to nutrient deficiencies, osteoporosis, obesity, tooth decay and heart disease; yet, the average American drinks an estimated 56 gallons of soft drinks each year (!) Especially threatening is the consumption of soft drinks among children. Unfortunately, schools often make marketing deals with leading soft drink companies in exchange for their students‚?? health (most school hallways are lined with soda-filled vending machines!).

French Fries - Nearly all commercially fried foods are:
‚?Ę high in trans fat (potatoes cooked at high temperatures in vegetable oils)
‚?Ę high in free radicals harmful to the body
‚?Ę high in acrylamide (up to 82 mcg per serving), a potent cancer-causing chemical formed as a result of unknown chemical reactions during high-temperature frying or baking.

Nutritionally speaking, consuming foods that are fried in vegetable oils contributes to aging, clotting, inflammation, cancer and weight gain. One French fry is worse for your health than... one cigarette, so you may want to consider this before you order your next ‚??Biggie‚?? order.

Chips - Corn chips, potato, tortilla, and other chips are:
‚?Ę high in trans fat (present in most commercial chips)
‚?Ę high carcinogenic acrylamide (up to 25 mcg per serving).

Fried Non-Fish Seafood - Shrimps, clams, oysters, lobsters, and other seafood are:
‚?Ę high in trans fat
‚?Ę high in carcinogenic acrylamide
‚?Ę high in mercury
‚?Ę contaminated with parasites and resistant viruses (they may not even be killed with high heat).

Eating these scavenger animals gives you with every bite a quadruple dose of toxins.

* Aspartame - the technical name for the brand names, NutraSweet, Equal, Spoonful, and Equal-Measure - is the common food additive found in thousands of products such as diet soda, yogurt, and over-the-counter medicines. However, this sugar substitute ‚?? in fact, a chemical poison (neurotoxin) - should never been approved for consumption as it poses a public health threat.

Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the US FDA. A few of the 90 (!) different documented symptoms caused by the components of aspartame include: headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain (it actually increases appetite!), rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.

** Sucralose - a relatively new artificial sweetener sold under the name Splenda‚?Ę. It is a high-intensity sugar substitute which is 50 percent sweeter but less toxic than aspartame. It is non-caloric and about 600 times sweeter than sucrose (white table sugar), already used in a variety of products (in the United States, approved for the use in 15 food and beverage categories).

However, sucralose is NOT proven safe; it does NOT provide any benefit to the public (only for the corporations making and using sucralose); it does NOT help with weight loss (on the contrary: it my stimulate appetite); it has NOT been shown to be safe for the environment, and, finally, there are NO long-term (12-24 months) human studies on sucralose (similar to several years ago for aspartame). Its regular use may contribute to serious chronic immunological or neurological disorders.

For more information visit www.reducetriglycerides.com 

Resouce: http://www.monumentalmassage.com/articles/foo ds_to_avoid.html
ARTICLE: Finally, World Experts Tell Us We Should Limit Our Calories From Sugar  

International experts say people should limit their sugar intake to no more than 10 percent of calories in order to halt the global epidemic of obesity-related disease. The advice comes as part of the most significant study in more than a decade on how people worldwide can improve their diets.

There are few international recommendations for sugar, and the current report yielded some of the boldest yet. Two U.N. agencies, the World Health Organization (WHO) and the Food and Agriculture Organization commissioned the report, which was compiled by 30 international experts.

Diseases that stem from poor diet and inactivity, such as heart disease and diabetes, are no longer limited to the Western world, according to experts. They recommended a diet low in fat, sugar and salt as a key way to stay healthy.

While their recommendations on how much fat, grains, protein, salt, fruits and vegetables should be included in the diet were in line with current advice, their suggestions for sugar go beyond current recommendations.

Consumption of sugar not naturally present in honey, syrups and fruit juices should be below 10 percent of calories, the experts said.

In the United States, where obesity is steadily increasing, the Dietary Guidelines for Americans advise that sugar should be used in moderation, while the Institute of Medicine, part of the U.S. National Academy of Sciences, proposed that sugar could make up to 25 percent of calories.

Additionally, experts called for one hour of daily exercise--twice the amount recommended by the U.S. government.

While several countries have attempted to develop sugar recommendations, food industry groups often speak out against them. With the present report, the industry criticized the document saying that exercise is what is needed to curb obesity.

The U.S. National Soft Drink Association also disapproved of the recommendation, saying that a 10 percent limit on sugar should not be included in the plan. According to the association, scientific literature does not show an association between sugar intake and obesity.

Industrialization, urbanization and economic development have resulted in changes in diets and lifestyles over the past 10 years. These changes have resulted in improved standards of living in poorer countries, but have also led to shifts in eating and exercise habits along with a related increase in diet-related chronic diseases, according to the report.

Health authorities, WHO officials and food industry officials plan to meet to discuss how governments will respond to the recommendations.

USA Today March 2, 2003

Dr. Mercola's Comment

This is an absolutely amazing report, not so much in that it confirms what any rational person knows, that sugar intake should be limited, but in how irrational the food industry really is.

I just love that the U.S. National Soft Drink Association is seeking to convince the government and public that we should not limit our sugar intake to below 10 percent. This is similar to the tobacco industry seeking to convince us that it is OK for 10 percent of the country to smoke even though 25 percent of it does.

The answer for both scenarios is clear. Ideally, consumption would be close to zero for both disease producing, health-robbing influences.

As many already know, it is my strong clinical impression that sugar is far more damaging to health than cigarettes. There are a wealth of studies and clinical evidence to support this surprising conclusion, and this has been my observation over the last 20 years. You can also review the links below for further evidence.

One of the most potent clinical examples I can share of sugar‚??s obvious influence on your immune system comes from experiments done 50 years ago with rabbits. Researchers repeatedly tried to infect rabbits with polio but were unsuccessful until they gave the rabbits sugar.

Sugar crippled the rabbits‚?? immune systems and allowed them to contract polio. Similar responses were noted in the United States in the pre-polio vaccine era when certain communities realized that the polio incidence increased in the summer when large amounts of ice cream were consumed.

Once the communities rallied and convinced the people to reduce their sugar consumption there were dramatic reductions in the incidence of polio in their local communities.

Vaccines are not the ultimate solution to prevent disease. But, limiting sugar is one of the most potent actions you can take to improve your physical health.

If you are going to eat sugar, the absolute worst time to have it is while you are sick. If you are doing well emotionally, sleeping well and have no acute or chronic health problems, then consuming small amounts of sugar is not likely to cause a major problem.

You can further reduce the negative influences of sugar by consuming it immediately after an intensive cardiovascular workout like running or aerobics. The sugar will tend to be used very quickly and not be as likely to cause insulin disruptions.

It is also important to realize that you needn‚??t have iron willpower and resist sugar with Herculean efforts of self-control. If you are eating a balanced diet according to your Metabolic Type then it is unlikely you will have any physical cravings, but emotional cravings may still exist. Tools like Emotional Freedom Technique (EFT) can be useful in this area.

But, typically, once you are balanced with your Metabolic Type the cravings will disappear. In fact, if you still have cravings this is a major clue that your diet needs to be modified so the cravings disappear.

This is one of the major reasons why I have really embraced Metabolic Typing: because it has to work for the person. If the program doesn‚??t work, it is continuously adjusted until symptoms improve.

Related Articles:



American Cancer Society Now Believes Obesity is as Dangerous as Smoking

78 Ways That Sugar Can Destroy Your Health

Dangers of Sugar

Sugar Increases Polio Risk

Reference: http://www.mercola.com/2003/mar/22/sugar_calo ries.htm
ARTICLE: Recommendation: 10% of calories from sugar LONDON (AP)

People should get no more than 10% of their calories from sugar, experts say in a major new report Monday on how to stem the global epidemic of obesity-linked diseases. The study is the most significant in more than a decade on what the world should be doing about its diet. Although concerns about sugar intake are not new, very few experts have recommended a specific limit.

The food industry immediately decried the document, insisting more exercise is the key to ending obesity.

The report was commissioned by two U.N. agencies, the World Health Organization and the Food and Agriculture Organization, and compiled by a panel of 30 international experts.

The experts say heart disease, diabetes and other diseases that can be caused by poor diet and lack of exercise are no longer just the preserve of the Western world.

The report underlines what doctors have been saying for years ‚?? that along with regular exercise, a diet low in fatty, sugary and salty food is key to staying healthy.

The experts recommend one hour of daily exercise, double the amount recommended by the U.S. government but the same as that endorsed by other establishments.

And their recommendations on how much fat, grains, protein, salt and fruits and vegetables people should eat also were in line with prevailing opinion.

But when it came to sugar, their advice was some of the boldest yet.

The experts said people should restrict their consumption of added sugar ‚?? meaning sugar not naturally present in honey, syrups and fruit juices ‚?? to below 10% of calories.

In the United States, which leads the world in obesity, the government's Dietary Guidelines for Americans advise only that sugar should be used in moderation. The Institute of Medicine, part of the U.S. National Academy of Sciences, recommended in September that sugar could make up to 25% of calories.

"There are very few international recommendations on sugar. There are countries that are trying to develop recommendations on sugar, but every time they introduce them, the pressure from industry-led groups is very high," said Derek Yach, chief of non-communicable diseases at the World Health Organization.

Philip James, chairman of the International Obesity Task Force and one of the scientists on the panel, said the report presents the food industry with one of its biggest challenges.

"Despite all the attempts so far to increase the provision of healthier choices over the last 10 or more years, obesity rates have accelerated," he said. "The food industry must now sit down with WHO and others to work out how to seriously address this issue and become part of the solution rather than remaining part of the problem."

Rapid changes in diets and lifestyles resulting from industrialization, urbanization, economic development and global food trade have accelerated during the last decade, the report said.

That has meant improved standards of living in poorer countries, but also has led to inappropriate shifts in eating and exercise patterns and a corresponding increase in diet-related chronic diseases, the experts found.

Scientists predict that heart disease will be the leading cause of death in developing countries by the end of the decade. Obesity rates are also increasing more rapidly in developing countries than in rich nations, and two-thirds of the people with type 2 diabetes ‚?? the type related to bad eating and exercise habits ‚?? live in the developing world.

The U.S. National Soft Drink Association said that a 10% limit on sugar should not be part of the plan.

"A thorough review of scientific literature on the subject of obesity shows there is no association between sugar consumption and obesity," said Richard Adamson, the association's vice president of scientific and technical affairs.

"Study after study shows that restricting foods or food ingredients won't work. In fact, it can create a 'forbidden fruit syndrome' that causes individuals to gain weight," Adamson said. "Together, we need to educate people about consuming all foods and beverages in moderation and getting more active."

Starting next week, WHO officials will be meeting health authorities from around the world to discuss how governments plan to respond to the recommendations. A similar meeting is planned with food industry officials in May.

Reference: http://www.usatoday.com/news/health/2003-03-0 2-world-sugar_x.htm
ARTICLE: How Much Sugar is Too Much? 
By Chris Woolston

A bowl of sweetened cereal for breakfast, a cup of fruit yogurt for a snack, and a scoop of sherbet for dessert: You've just had more than 20 teaspoons of sugar without opening the sugar jar. Twenty teaspoons of sugar sounds like a lot -- and it is. (Just imagine scooping that much sugar directly into your mouth.) It may be hard to believe, but the typical American actually eats or drinks more than 20 teaspoons of added sugar each day, and that doesn't even count the sugars naturally found in foods such as fruits, fruit juices, and milk. Added sugar used to be a treat, but now it's a major part of the American diet. According to a 2004 report from the American Dietetic Association, sweeteners account for about 15 percent of our daily calories. But that's just an average. Many people get 30 percent or more of their calories from added sugars -- far more than any body really wants or needs. Sugar is a short-term source of both energy and pleasure. But at a time when sugar is everywhere, it's time to ask some important questions. What are the dangers of sugars? And how much is too much?

The 10 percent rule

According to the World Health Organization, no more than 10 percent of calories should come from added sweeteners. This advice is in line with the long-standing recommendations of the U.S. Department of Agriculture food pyramid, called for a maximum of 12 teaspoons of sugar (48 grams) in a 2,200-calorie diet, which translates to roughly 9 percent of daily calories. In a diet composed of 2,000 daily calories, that would amount to about 200 calories, or 50 grams of sugar. Now you have another reason to check nutrition labels. Thanks to them, it's easy to find out the sugar content of common foods from candy bars to breakfast cereals. Those labels are definitely worth a read because the numbers can be surprising: A single bowl of Frosted Mini Wheats contains three teaspoons (12 grams) of sugar; some raisin bran contains 20 grams; a 32-ounce sports drink can contain 19 teaspoons (76 grams) of sugar, and a 20-ounce Fruitopia fruit drink can pack nearly 18 teaspoons (71 grams) of sugar -- nearly one and a half times as much as you should have in one day. By glancing at the nutrition labels, you'll notice that a mini-candy bar often contains 10 grams of sugar, and that some "health" bars offer even more. If you're used to having a scone for breakfast, candy at the office, a sweetened-yogurt smoothie for lunch, sweetened iced tea or colas in the mid-afternoon, and ice cream after dinner, you may find out you're getting two or four or five times as much sugar as recommended. If you regularly drink 100 percent fruit juice, take a moment to look at those labels, too. These products don't contain any added sugar, but they're still plenty sweet. A small, 4.2-ounce juice box has nearly four teaspoons (15 grams) of sugar. The sugar may be natural, but as far as your body is concerned, it's no different from any other type of sugar. And be sure to count the "hidden" sources of sugar, too -- soups, canned spaghetti sauce, and even pork and beans may all contain significant amounts of added sugar. For every sugary product, however, there's a low-sugar or sugar-free alternative. For many people, cutting back on sugar is as simple as drinking skim milk or diet sodas instead of regular sodas (or better yet, water). If you're a big fan of cookies or candy, you might try to find something else to munch on, like low-salt pretzels. (Remember, even low-fat or fat-free cookies can be loaded with sugar.) You can make your own smoothies using fruits and non-sugared yogurt. And there are plenty of breakfast choices that aren't sweet enough to make your teeth hurt. A bowl of Cheerios, for instance, contains just a quarter-teaspoon (1 gram) of sugar.

Empty calories, possible dangers

If you're counting calories, you want every calorie to count. And that's where sugar falls short: It offers calories but nothing else. The sugar in a muffin or a cappuccino will take a big chunk out of your calorie quota for the day without moving you closer to your daily goals for minerals, vitamins, and other nutrients. If you eat too much of the sweet stuff, you'll have trouble getting enough healthy nutrients without going overboard on calories. By now, we all know the dangers of extra calories. As reported in the Journal of the American Medical Association in 2004, roughly two-thirds of American adults and one-third of kids are heavy enough to put their health at risk. Sugar isn't the only cause of weight problems, but it's hard to imagine us ever reaching this sad state of affairs without a big lift from sweets and sodas. According to a report from the American Dietetic Association, regular sodas and other sugary beverages may be especially hard on the waistline. For one thing, liquids tend to be less filling than solids. High fructose corn syrup‚??the sweetener found in almost all sugary drinks‚??further tricks the body by blunting the hormones (insulin and leptin) that make you feel full. A can of soda might quench your thirst, but those 150 calories and 10 teaspoons of sugar won't do anything to quiet your hunger. A Harvard university study published in the Lancet in 2001 provided strong evidence that sweet drinks really can lead to extra weight, at least in children. The study found that each daily serving of soda or other sugary drinks raised a child's risk of obesity significantly. Extra weight isn't the only possible consequence of an overload of sugar. Sugary drinks and snacks can set the stage for cavities, especially in children. (On the bright side, good oral hygiene can prevent cavities even if a kid favors suckers and caramels.) Some studies have found that diets high in sugar can quickly boost triglycerides, fats in the blood that can clog the arteries. Some people react to sugar more strongly than others, and it's not clear if the triglyceride bounce lasts long enough to seriously raise the risk of heart disease. In some cases, sugar doesn't deserve its bad reputation. According to the American Dietetic Association, sugar doesn't make kids hyperactive or cause other behavior problems. Sugary foods don't raise the risk of type 2 diabetes, either, unless a person happens to become overweight from eating too many sweets

Use in moderation

Nutrition experts agree that too much sugar is unhealthy. Unfortunately, they can't agree on how much is too much. Under pressure from the sugar industry, some health agencies have backed down on long-established guidelines. The new guidelines, released in 2005, don't offer specific recommendations for sugar, and the government's 2005 Dietary Guidelines for Americans merely states that sugar should be used "in moderation." The Institute of Medicine and the American Dietetic Association are especially forgiving when it comes to sugar. Both say that it's safe to get as much as 25 percent of daily calories from added sugar. For a person on a 2,200-calorie diet, that means roughly 35 teaspoons (140 grams) of sugar each day. So if you're a highly active person who burns a lot of calories and doesn't worry about weight, you may decide to sweeten things up a bit. But are 35 teaspoons of sugar a day too much for the average person? The next time you're shopping for groceries or picking out a snack, try to picture all of that sugar piled up in a bowl. Given a choice, you'd probably want to leave some of that stuff for another day. -- Chris Woolston, MS, a health and medical writer with a master's degree in biology, is a contributing editor at Consumer Health Interactive. He is coauthor of Generation Extra Large: Rescuing Our Children from the Epidemic of Obesity (Perseus, 2005).

 

References


American Dietetic Association. Position of the American Dietetic Association: Use of nutritive and nonnutritive sweeteners. Journal of the American Dietetic Association. February 2004. 104(2):255-275.

Johnson RK and C Frary. Choose beverages and foods to moderate your intake of sugars: The 2000 dietary guidelines for Americans‚??What's all the fuss about. Journal of Nutrition. October 2001. 131(10):2766S-2711S.

University of Georgia Cooperative Extension Service. Sugar and your health. July 2000. http://www.fcs.uga.edu/pubs/PDF/FDNS-E-67a.pd f

Allison AH et al. Prevalence of overweight and obesity among US children, adolescents, and adults, 1999-2002. Journal of the American Medical Association. June 16, 2004. 291:2847-2850.

Center for Science in the Public Interest. Sugar content of popular foods. August 1999. http://www.cspinet.org/reports/sugar/popsugar .html

World Health Organization. WHO/FAO release independent expert report on diet and chronic disease. March 3, 2003. http://www.who.int/mediacentre/news/releases/ 2003/pr20/en/

Ludwig DS et al. Relationship between sugar-sweetened drinks and childhood obesity: A prospective, observational analysis. The Lancet. February 17, 2001. 357(925): 505-508.




Reviewed by Michael Potter, MD, an attending physician and associate clinical professor at the University of California, San Francisco, who is board certified in family practice.


Resouce: http://www.ahealthyme.com/topic/toomuchsugar
ARTICLE: Sugar industry threatens to scupper WHO

Sarah Boseley, health editor
Monday April 21, 2003
The Guardian

The sugar industry in the US is threatening to bring the World Health Organisation to its knees by demanding that Congress end its funding unless the WHO scraps guidelines on healthy eating, due to be published on Wednesday. The threat is being described by WHO insiders as tantamount to blackmail and worse than any pressure exerted by the tobacco lobby. In a letter to Gro Harlem Brundtland, the WHO's director general, the Sugar Association says it will "exercise every avenue available to expose the dubious nature" of the WHO's report on diet and nutrition, including challenging its $406m (£260m) funding from the US.

The industry is furious at the guidelines, which say that sugar should account for no more than 10% of a healthy diet. It claims that the review by international experts which decided on the 10% limit is scientifically flawed, insisting that other evidence indicates that a quarter of our food and drink intake can safely consist of sugar.

"Taxpayers' dollars should not be used to support misguided, non-science-based reports which do not add to the health and well-being of Americans, much less the rest of the world," says the letter. "If necessary we will promote and encourage new laws which require future WHO funding to be provided only if the organisation accepts that all reports must be supported by the preponderance of science." The association, together with six other big food industry groups, has also written to the US health secretary, Tommy Thompson, asking him to use his influence to get the WHO report withdrawn. The coalition includes the US Council for International Business, comprising more than 300 companies, including Coca-Cola and Pepsico. The sugar lobby's strong-arm tactics are nothing new, according to Professor Phillip James, the British chairman of the International Obesity Taskforce who wrote the WHO's previous report on diet and nutrition in 1990. The day after his expert committee had decided on a 10% limit, the World Sugar Organisation "went into overdrive", he said. "Forty ambassadors wrote to the WHO insisting our report should be removed, on the grounds that it would do irreparable damage to countries in the developing world." Prof James was called in by the American embassy in Geneva "to explain to them why they were suddenly getting an enormous amount of pressure from the state department to have our report retracted". The sugar industry, he discovered, had hired one of Washington's top lobbying companies. The sugar lobby was unsuccessful that time, but now, he says, "we are getting a replay, but much more powerfully based, because the food industry seems to have a much greater influence on the Bush government". Since his 1990 report, the International Life Sciences Institute, founded by Coca-Cola, Pepsi-Cola, General Foods, Kraft and Procter and Gamble, has also gained accreditation to the WHO and the UN's Food and Agriculture Organisation. At one point, says Prof James, "I was asked not to send any more emails about any of the dietary aspects of health that related to sugar. I was told that within 24 hours of my sending a note, the food industry would be telephoning and arranging dinners." Aubrey Sheiham, professor of dental public health at University College, London, Medical School, said he also encountered the strength of the sugar lobby when he was one of the experts involved in putting together an EC guideline called Eurodiet. "I wrote the sugar part of that," he said. "When we met in Crete [in June 2000], the sugar people said if the 10% [limit] was in, the whole report would be blocked. I remember we went into a huddle with various people and some of the diplomats, and we were meeting in people's bedrooms and saying, how can we work around this?" In the end, he said, they worked out that a recommendation that nobody should eat sugar more than four times a day was equivalent to a 10% limit. But he considered the committee had been bullied. The Sugar Association objects to the new report having been published in draft on the WHO's website for consultation purposes, without what it considers "a broad external peer-review process". It wants a full economic analysis of the impact of the recommendations on all 192 member countries. In the letter to Dr Brundtland, it demands that Wednesday's joint launch with the Food and Agriculture Organisation be cancelled. The report, Diet, Nutrition and the Prevention of Chronic Diseases, has already been heavily criticised by the soft drinks industry, whose members sell virtually everywhere in the world, including developing countries where malnutrition is beginning to coexist with the obesity common in affluent countries. The industry does not accept the WHO report's conclusion that sweetened soft drinks contribute to the obesity pandemic. The Washington-based National Soft Drink Association said the report's "recommendation on added sugars is too restrictive". The association backs a 25% limit. The WHO strongly rejects the sugar lobby's criticisms. An official said a team of 30 independent experts had considered the scientific evidence and its conclusions were in line with the findings of 23 national reports which have, on average, set targets of 10% for added sugars. In the letter to Mr Thompson, the sugar lobby relies heavily on a recent report from the Institute of Medicine for its claim that a 25% sugar intake is acceptable. But last week, Harvey Fineberg, president of the institute, wrote to Mr Thompson to warn that the report was being misinterpreted. He says it does not make a recommendation on sugar intake.

Reference: http://www.guardian.co.uk/international/story /0,3604,940287,00.html
Links for reference:

http://www.urbandictionary.com/define.php?ter m=sugar+high

http://www.annecollins.com/diet_tips/eat-less -sugar.htm

http://www.ahealthyme.com/topic/toomuchsugar

http://rheumatic.org/sugar.htm

http://www.annecollins.com/dietary-sugar.htm

http://www.athenadreaming.org/Sugar_Highs/

http://www.athenadreaming.org/Sugar_Highs/Cau ses_and_Symptom s/index.html

http://www.athenadreaming.org/Sugar_Highs/Cau ses_and_Symptom s/curesandproblems.html

http://www.homeschoolingteens.com/Sugar_000.h tml

http://www.weightandwellness.com/id40.html

http://www.accidentalhedonist.com/index.php/2 006/06/06/sugar _highs_and_the_culpability_of_food

http://www.healingdaily.com/detoxification-di et/sugar.htm

http://www.ivillage.co.uk/dietandfitness/nutr ition/sugar/art icles/0,,248_158250,00.html

http://www.jurgita.com/articles-id128.html

http://www.cspinet.org/new/sugar.html

http://www.mendosa.com/overload.htm

http://wilstar.com/OverCoffee/sugar.htm

http://www.womenfitness.net/deit_sugar.htm

http://onhealth.webmd.com/script/main/art.asp ?articlekey=565 89

http://www.aces.edu/dept/extcomm/specialty/ma rch8a02_nutr.ht ml

http://www.cbc.ca/consumers/market/files/food /sugar/index.ht ml

http://www.usatoday.com/news/health/2003-03-0 2-world-sugar_x .htm

http://www.mercola.com/2003/mar/22/sugar_calo ries.htm

http://www.informedeating.org/articleunclesam .html

http://www.monumentalmassage.com/articles/foo ds_to_avoid.htm l

http://www.guardian.co.uk/international/story /0,3604,940287, 00.html

http://www.edietsuk.co.uk/news/article.cfm?ar ticle_id=1821&a mp;code=24030
When I read "Sugar can lead to alcoholism" I stopped reading.  What's next? "Sugar bombed pearl harbor!!"  "sugar sneaks in your room and night and touches your bad spots!!"  "sugar killed my mom and now it's coming for you!!"  "if you eat sugar, the terrorists win!!"

Forget that.  Why we gotta be hatin on sugar?  All things in moderation.
Finewine, I think that is why The World Health Organization‚??s recommends that 10% percent of your total calories come from added sugars. That is what is considered moderation. I am just posting the information, but thank you for jumping to conclusions and sharing your commentary without reading alll the information I took the time to post! I can't control the information put out there, all I can do is pass it on and share. Which is why I founds over 20 different references, so you can have lots of information to pick and choose from, instead of nitpicking a single detail. It is up to you to formulate your own judgements. I am so glad that I looked up all the information and posted it here to share! Thanks for making me feel like a real winner!! Woo-hoo! How about instead of whinning and complaining, YOU take the time to look up and share some useful and helpful information. I'm not here to debate the details of the information, just wanted to pass it along and share. =)
ix, thanks for the info. You have alot of great posts that you back up with rescources. Please keep it up! Oh, I read your profile it says you like to do organic gardening so do I. Don't you love the feeling of knowing your eating something and can honestly say you know where it came from and how it was grown?
Hmm...and I'm not here to bow down and kiss your feet just because you spent your time looking up some facts about sugar.  If you do not like my opinion, that is fine.  But don't lash out at me because I see an article that claims that sugar leads to alcohol abuse, and then doesnt explain how.  If your self worth is tied to much to MY thoughts about information you posted on sugar, then there is something seriously wrong.
Well, FW, thanks for being a real jerk. You can have whatever opinions you want, but it really sucks for you to barely read into the first 20 lines of the very first link I posted and to make the comments you made. In my opinion, that is very narrow sighted. By hey, that is my opinion, and like you, I am allowed to have my own opinions. My self worth is not tied to your thoughts or comments, I am only pointing out that you are behaving and reacting like... well, not a very nice person. I'll leave it at that. I'm not here to have a flamewar or figure out whatever your problem is today. Here is a whole pile of information. Read it if you want to know more about the role sugar plans in daily diet. I suggest that if you want to find the validity of the claim that sugar might lead to alcohol abuse, you do some research and post your findings.
Okay, okay, Mom is stepping in here. Enough, already.  Please no more fighting.

FW - ix works very hard to research subjects and post links for us who either don't have the ability or time to do the surfing to come up with the info.  We all appreciate her hard work.  You can't hold her responsible for what someone else wrote.  She is only posting links to info available.  Why not follow her suggestion and research the whats and whys of the statement you took such offense at?  It might help us all. 

ix - FW is entitled to his opinion.  Although, I do think he could have been a bit kinder in the way he handled his opinion.  I know you are like a mother hen protecting you chicks (your research and postings), but ease up a bit.  Count to 10 before you respond and if you still can't respond in a more friendly manner, count to 100.  I understand your response to FW, but we don't need any more C-C soap operas; they are too exhausting.

I hope I haven't made either of you mad, it just hurt me so to see the bitter exchange (I actually counted to 10,000 before writing this).  It is like lighting a match in a dry straw field. 

I love you both, now kiss and make up!
I posted in the follwing thread information regarding the relationship between alcohol and sugar addictions. Enjoy! http://www.calorie-count.com/forums/post/9735 .html
Thank you finewine58!!! I totally agree with you, everything in moderation. Eating too much of anything is bad for you.
Wowowow! Thanks for doing that!! I'll have to go figure out what I've had today... eek!
Well, shoot. I've already had 42.625 out of my maximum of 37.5, and I still have another meal!

Does "sugar alcohols" count in those? Anything that is sugar free (I couldn't find the "no sugar added kind") seems to have those.
Blast it! I love fruit- why does it have to have so much sugar in it?! XD
Refined sugar is evil!

I've been avoiding it for about 10 years, after I did a lot of studying in nutrition classes, magazines, journals, etc.

I am happy to read this information, and see that the media is finally about to get the picture too, and hopefully, if the lobbyists for coke & candy don't shut them up, get that out to the public.  Of course, there are people who don't want to hear it.  They like their sugar, and they want it.  I smoke, and I do want to tell people leave me alone, don't hate on me, not because I think it's good for me, which I don't, but because I'm addicted to it.

One really great tip I read somewhere (I think..duke univ fitness program? not sure?), that the way to avoid excess sugar in your diet is to avoid processed foods, which I do.  One tip in the grocery store is to avoid the inner aisles.  Go around the outer edge, and do the bulk of your shopping there.  On the outside is usually where they have the fresh fruit and veggies, fresh meat, and fresh dairy. 

Another tip is to know the meanings of the ingredients on the labels.  This posting is full of everything one needs to know about how to read a label.  I will be studying it, ialluxh, because there are a lot of things I don't know too.

Thank you for this thread.
Your welcome!! =)
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