- Chronic higher sugar intake can reduce the body’s ability to handle carbohydrates.
- This reduces insulin sensitivity.
- This increases insulin response to meals.
- This leads to excess fat gain due to chronic high insulin levels (especially around the “love handle” and upper back areas).
- The eventual consequence of poor carbohydrate tolerance is full blown diabetes.
- High amounts of sugar in the blood, caused by chronic high sugar intake, can cause binding of sugar molecules to blood proteins. This is called glycation.
- Glycation of protein causes decreased biological activity of proteins and has been linked to the following (and more):
- Premature aging
- Altered vision, cataracts, retinopathy
- Vascular disease
- Erectile dysfunction
- Kidney dysfunction
- Joint pain and arthritis
Sugar Content of Common Foods
Food Sugar Content
2 slices of white bread 3 teaspoons
1 bowl of cereal 4-5 teaspoons of sugar
1 bagel 4-5 teaspoons
½ cup dried fruit 4 teaspoons
½ cup of fruit juice 3-4 teaspoons
1 cup chocolate milk 6 teaspoons
1 bowl of ice cream 23 teaspoons
*the USDA recommends no more than 10 teaspoons of sugar per day
It is important to look through the ingredients on each label. Many manufacturers add sugar to foods you would never suspect.
- Hydrolyzed Starch
- Invert Sugar
- Corn Syrup
- Cane Sugar
- Agave Nectar
- High Fructose Corn Syrup
- Maple Sugar