We all know that sugar is one of the main causes for the overweight and obesity epidemic. How much sugar are you consuming?
Most of us are aware that we consume a lot of sugar, but few understand exactly how much.
Some examples of sugar?
- White sugar
- Brown sugar
- Fruit sugar
- Corn syrup
- Rice syrup
- Maple syrup
- Sugar alcohols (Xylitol, Erythritol, Mannitol, Sorbitol and Glycerine (Glycerol))
- Bread and pasta (converts into sugar in the body)
What should we be consuming?
On average a person can consume up to 50g (women) – 70g (men) sugar daily, as part of a healthy diet. Depending on your weight, height and goal this number can go up or down. For those looking for fat loss it is advised to consume even less sugar.
It’s said that the average person consumed around 130 lb of sugar per year, compared to the 1800’s (only 200 years ago) when the average sugar intake per year was around 20 lb! With sugar added to most foods left, right and centre, fizzy drinks, energy drinks and fast food restaurants, it’s no wonder our sugar intake has risen so much.
You may be thinking “so what’s your point?”. My point is that excess sugar intake leads to overweight and obesity, which in turn increases your risk of developing a wide range of conditions such as cancer, diabetes, heart disease and Alzheimer´s.
Below is a list of foods and drinks and their sugar content.
|Item||Sugar content in grams|
|1 can of coke (330ml)||39g|
|1 bottle of coke (500ml)||65g|
|1 litre bottle of coke (1000ml)||108g|
|Orange juice (240ml)||24g|
|Capri sun (200ml)||18g|
|Häagen-Dazs Ice Cream, Vanilla (106g)||21g|
|1 cinnamon bun||55g|
|One slice of medium Kingsmill soft white||11.5g|
|Margherita pizza (250g)||11.2g|
As you can see even from the small list above it is quite easy to over consume sugar! If you are sitting there thinking “it’s not that bad, and I rarely have that anyway” then just take a look at what you do eat, even keep a food diary. Most of the time you will be shocked when looking back over the food diary on how much sugar you really do consume.