Sugar is a simple carbohydrate that's extremely calorie-dense. At four calories for each gram of sugar, it's easy to go overboard on sweet treats and beverages and not know it. According to medical experts, sugar consumption, especially the added sugars from soft drinks, is directly tied to weight gain and obesity -- increased body fat.
What Is Sugar?
Sugar is a nutritionally valueless carbohydrate that gives you nothing but calories. Sugar goes by many other names when listed as an ingredient on the foods and beverages you buy. Sugar is also known as dextrose, corn syrup, corn sweeter, high fructose corn syrup, glucose, fruit juice concentrate, honey, lactose, maltose, sucrose, malt syrup and molasses. The American Heart Association, or AHA, indicates that the average American gets an inordinate amount of sugar each day -- more than 22 tsp., or around 355 calories. When you consume more calories than you burn each day, the excess is stored in your body in the form of fat -- on your belly and other parts of your person.
Sugar and Obesity
Sugar occurs naturally in foods such as fruits, vegetables and dairy products. However, the AHA indicates that the sugar added to your food is responsible for the increase in obesity. Obesity is generally defined as a body mass index, or BMI, of 30 or more; morbid obesity is defined as a BMI of 40 or more. One of the main culprits that you may not think about is the added sugar you get from soft drinks and other beverages with added sugar. The average 12-oz. soda has 130 calories and 8 tsp. of sugar. According to Harvard Medical School, the calorie content of sugar-sweetened beverages can be deceiving because of the thin, watery texture that makes them easy to consume.
Other Health Problems
If you have a sweet tooth, a little belly fat may be the least of your worries. There are more profound health implications related to excess body fat. Being overweight or obese increases your risk for high blood pressure, heart disease, stroke and diabetes. MayoClinic.com also notes that any type of sugar causes tooth decay; if you make a habit of drinking soft drinks or snacking on sugary treats, you're more likely to get cavities.
Restricting Sugar Intake
Sugar is addictive to the palate simply because it makes food taste so good, which makes you want to eat even more, says MayoClinic.com. Foods with added sugar, such as soft drinks and other sweetened treats, fall under the category of discretionary calories. This is the number of calories you have left over after you take into consideration the calories you get from a nutritious, well-rounded diet. The AHA indicates that you have far fewer discretionary calories to "spend" on sugar than you may realize. Women should get no more than 100 calories a day from added sugar, and men should get no more than 150 calories.
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