Why Sugar Isn’t Sweet

Are you eating too much sugar? If so, you may be at risk for a host of health problems.

As kids, most of us were excited when we were allowed to eat sugary treats.

As adults, while we still enjoy the taste, we may not be quite as enthusiastic about the idea of consuming large amounts of sweets — even during holiday celebrations — because we know it's not healthy.

In fact, large amounts of sugar are linked to a broad range of medical problems, from obesity and diabetes to tooth decay.

How much is too much

According to the American Heart Association, adults should limit sugar intake to roughly 6 to 9 teaspoons per day — about the equivalent of one chocolate bar — while children ages 4 to 8 should consume only about three teaspoons, one fewer than the content of a can of soda.

Unfortunately, studies show that sugar intake for both kids and adults is far higher than the recommended daily amounts.

And it doesn't matter what form of simple sugar you consume. High-fructose corn syrup has gotten more than its share of negative attention, and some soda producers have switched to table sugar (sucrose) because of the perceived health difference.

But both high-fructose corn syrup and table sugar — even sugar from fruit, as well as honey, molasses and syrup — are composed of the same two compounds: fructose and glucose.

Other ways to sweeten your diet

A medium-sized apple contains approximately 2 teaspoons of sugar, roughly the same amount as 1 ounce of caramel-coated popcorn. But fruit shouldn't be discounted due to its sugar content.

While the nutritional value of the caramel-coated popcorn is minimal, apples are a rich source of antioxidants and other nutrients. Adding chopped apples to a bread recipe would add flavor and much more nutrition than sugar or artificial sweeteners.

While they don't confer any health benefits, artificial sweeteners can be a reasonable alternative to sugar, though misconceptions sometimes scare people from using them.

Much of the apprehension is due to a belief that they can cause cancer, which stems from a 1969 study in which mice developed cancerous tumors due to a combination of saccharin and cyclamate. In those studies, though, animals were fed many thousands of times the normal amount of consumption. Ensuing research has not been able to show clear evidence of a link between any artificial sweeteners and cancer in humans. And they have fewer calories.

The things that you truly love to eat — you just have to space it out a little and eat as healthily as possible otherwise. It's all about balance.

Don't cry over spilled sugar

If you find yourself falling victim to the temptation of sugary snacks once in a while, it's important to be easy on yourself. Feelings of guilt over eating a candy bar can lead to even more consumption and overeating, an unhealthy reaction to stress.

The things you truly love to eat — enjoy moderate amounts occasionally, and eat as healthily as possible otherwise. It's all about balance.

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