#90DaysWithoutSugar - Why excess sugar intake is bad for your health
The World Health Organisation shares the dangers of consuming more sugar than is recommended.
#90DaysWithoutSugar has been trending on Twitter, with scores of people sharing how eliminating sugar from their diet has helped them shed weight.
For women, the recommended amount of added sugar is less than 100 calories (roughly six teaspoons) and for men, the recommended amount is less than 150 calories (roughly nine teaspoons).
According to the World Health Organisation, consuming excess sugar has the following dangers:
Unhealthy weight gain
Healthline states: "High-sugar diets contribute to prolonged elevated blood sugar, insulin resistance, and leptin resistance — all of which are linked to weight gain and excess body fat."
Heightens risk of diseases (diabetes, high blood pressure, heart disease)
Eating too much sugar raises blood pressure and it may also stimulate the liver to dump more harmful fats into the bloodstream, states Harvard Health Publishing.
READ: DYK: Orange juice vs Coca-Cola- which do you think has more sugar?
Damages teeth, causing dental issues
"After eating foods that contain sugar, these molecules combine with saliva and bacteria present in the mouth. This combination leads to plaque on teeth. Left on teeth, plaque can dissolve enamel, which leads to cavities," states Dental One Associates.
Sadly, much of the sugar that we consume is hidden in processed foods.
The following is a guide from the World Health Organisation on how to reduce sugar intake:
- Avoid beverages with added sugar: these include fizzy drinks, carbonated beverages, energy drinks, flavoured milks, many juices. Even fruit juices can have very high sugar content - hence consume in moderation.
- Drink safe water instead of fizzy drinks, carbonated beverages or sugary juices.
- Eat fresh fruits rather than drinking sugary juice.
- Select healthier snack options, those without added sugar. Choose fresh vegetables or fruits instead of snacks with added sugars (e.g. cakes, biscuits, chocolates).
- Choose whole foods, they have not been processed or refined and are hence lower in sugar. They are also free of additives and other artificial substances.
- Prefer cereal-based snacks over cakes, biscuits, cookies, confectionery: they are lower in both sugar and fat.
- Check food labels, many low fat food options can be high in sugar.
READ: These breakfast cereals have the highest sugar content in SA
Image courtesy of iStock/ @OcusFocus