If you want to reduce your sugar intake, why not start at the beginning? Breakfast! What you eat for your first meal of the day can make a huge difference in how you feel – whether it’s full or whether you’re struggling to stay awake while sitting at your desk.
The American Heart Association recommends no more than 25 grams (100 calories) of added sugar per day for women, and 36 grams or 9 teaspoons (150 calories) for men.
According to one study, added sugar makes up about 15% of the total daily calorie intake of most adults. For those of us with a typical 2,000 calorie diet, 300 calories come from sugar alone. This means we have 75 grams of added sugar every day.
But why is this so bad? Well, when you eat foods with a lot of sugar, your pancreas releases insulin to help place that sugar into your cells for use. If there’s you don’t add protein, fiber or fat to slow down this process, the carbohydrates are absorbed and converted to energy quickly. This is good if you need a burst of energy, but since you burn through that energy rapidly, you’ll soon crash and need another dose of sugar.
Because, yes, sugar is addictive. Additionally, the consumption of sugar has been linked to cardiovascular disease, obesity and diabetes, among others.
The best way to avoid added sugar is to create your own healthy options. Keep the total sugar in your breakfast under 10 grams, with most or all of it coming from fiber-rich, nutritious fruit. And make sure your breakfast includes a source of protein and healthy fat.