Too much of added sugar can harm your health in 45 different ways, warns study

According to recent research, cutting back on added sugar to just six teaspoons per day and only drinking one sugary beverage per week could significantly improve your health.

Moreover, according to Chinese researchers, consuming too much added sugar daily increases the chances of 45 different illnesses, including diabetes, heart disease, and depression.

Many studies have shown the harmful impacts of excessive sugar consumption on health, leading to recommendations to keep "free" sugar intake to less than 10 percent of a person's daily caloric intake.

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What is this study about?

According to the study published on Wednesday, April 5, in the journal The BMJ, researchers from China and the United States felt that the "quality of existing evidence needs to be comprehensively evaluated" before creating specific policies for sugar restriction.

According to a comprehensive analysis of 73 meta-analyses that comprised 8,601 studies, high consumption of added sugar was linked to significantly higher risks of 45 adverse health outcomes. These include diabetes, gout, obesity, high blood pressure, heart attack, stroke, cancer, asthma, tooth decay, depression, and early death.

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What is the recommended daily sugar intake?

The majority of us consume too much sugar. How then can your sweet appetite be balanced with your health?

Americans who are two years of age and older must limit their daily calorie intake of free sugars to less than 10 percent of their total calorie intake. For instance, no more than 200 calories from added sugars should make up a 2,000-calorie meal.

Food and drinks with free sugar shouldn't be served to children under the age of two at all.

Remember that added sugar can be found in foods and beverages you like even if you don't consume dessert every day. Possible sources of free sugar include flavored coffee, yogurt parfaits, and green juice.

Free sugar encompasses both that which is added and that which is naturally present in honey, syrup, and fruit juice. Due to the fact that they are no longer protected by the food's cell walls, these are regarded as free or added sugar.

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List of foods with added sugar

It's a prevalent misconception that sugar can only be found in sweetened beverages, desserts, and candy. These are the clear offenders, yes. But what about the bread you use for sandwiches, the ketchup you dunk your fries in, the dressing you liberally spread on your salad?

All of these foods have added sugars, which can rapidly increase your daily caloric intake even though none of them seem especially unhealthy.

Here’s a list of foods with free sugar:

1) Juice

Some juice companies have a startling 23 grams per serving (one cup). Look for juice that has no added sugar, measure the amount of sugar per cup, and consume it in moderation. If you want to reduce the total sugar content, you can also combine half a serving with water.

2) White bread

White bread is a refined cereal that has little to no wheat grain and a lot of sugar, which can cause blood sugar levels to rise.

3) Condiments

Sometimes food just requires a little extra kick, but be aware that doing so could increase your sugar intake. There are added sugars in ketchup, barbeque sauce, hoisin sauce, teriyaki sauce, salad dressings, and relish.

4) Yogurt

Consider looking at the nutrition information label to see if you enjoy flavored yogurt. You might be surprised by how much sugar you are consuming.

Try experimenting with other, less sugary yogurts by glancing around. Purchase plain yogurt and add your own flavor or fruit if you prefer.

5) Canned fruits

What possibly could be wrong with canned fruit? High fructose corn syrup is commonly used to package fruit in cans, which helps keep the fruit and enhances its flavor. When it's accessible, fresh fruit is always the best choice.

Obesity, a significant risk factor for several cancers, has been related to high sugar consumption. The same holds true for circulatory conditions.

According to a review of 67 observational studies and six clinical trials that were published in the BMJ, depression and high added sugar intake were especially strongly associated.

The naturally occurring sugars found in fruit and veggies do not have the same detrimental effects on our health and also contain additional nutrients like fiber.