{"id":30758,"date":"2023-04-24T20:27:39","date_gmt":"2023-04-25T01:27:39","guid":{"rendered":"https:\/\/wholehealthchicago.com\/blog\/?p=30758"},"modified":"2023-04-24T21:04:56","modified_gmt":"2023-04-25T02:04:56","slug":"not-one-nibble-more-than-25-grams-of-sugar-a-day","status":"publish","type":"post","link":"https:\/\/wholehealthchicago.com\/blog\/2023\/04\/24\/not-one-nibble-more-than-25-grams-of-sugar-a-day","title":{"rendered":"Not One Nibble More Than 25 Grams Of Sugar A Day"},"content":{"rendered":"\n<figure class=\"wp-block-video\"><video height=\"1080\" style=\"aspect-ratio: 1920 \/ 1080;\" width=\"1920\" autoplay src=\"https:\/\/wholehealthchicago.com\/blog\/wp-content\/uploads\/2023\/04\/AdobeStock_96327146.mov\"><\/video><\/figure>\n\n\n\n<p>Of course, everyone reading this already knows that sugar is \u201cbad\u201d for you. It\u2019ll make you fat, you can get addicted to it, and it causes all sorts of health problems, like early heart disease, diabetes, depression, cancer susceptibility. But recently, a massive study out of China was able to determine how much sugar taken into the body daily is actually dangerous to your health and affects your longevity.<\/p>\n\n\n\n<p>Here\u2019s a list of what the study revealed. Sugar intake excess is associated with:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chronic inflammation and autoimmune disorders,<\/li>\n\n\n\n<li>Susceptibility to infections, both acute and chronic,<\/li>\n\n\n\n<li>Heart disease,<\/li>\n\n\n\n<li>Depression,<\/li>\n\n\n\n<li>Anxiety,<\/li>\n\n\n\n<li>Acne and rosacea,<\/li>\n\n\n\n<li>Susceptibility to Alzheimer\u2019s Disease,<\/li>\n\n\n\n<li>High blood pressure,<\/li>\n\n\n\n<li>Diabetes,<\/li>\n\n\n\n<li>Cancer susceptibility,<\/li>\n\n\n\n<li>Weight gain and obesity,<\/li>\n\n\n\n<li>Fatty liver disease,<\/li>\n\n\n\n<li>Kidney failure,<\/li>\n\n\n\n<li>Tooth decay,<\/li>\n\n\n\n<li>Joint pain,<\/li>\n\n\n\n<li>Reproductive issues.<\/li>\n<\/ul>\n\n\n\n<p>Published in the British Medical Journal this past February as a \u2018<a href=\"https:\/\/www.bmj.com\/content\/381\/bmj-2022-071609\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">metanalysis<\/a>\u2019 (reviewing hundreds of previous studies), any amount of sugar more than 25 grams a day can potentially get you into trouble.<\/p>\n\n\n\n<p>To me, and I imagine to many of you, this fact, in itself, is not helpful.<\/p>\n\n\n\n<p>Well, 25 grams is about 6 teaspoonfuls of sugar and <a href=\"https:\/\/blog.fitbit.com\/heres-what-6-teaspoons-of-sugar-look-like\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">looks like this<\/a>.<\/p>\n\n\n\n<p>Sugar comes in many forms, and the 25 grams adds up fast. Some years ago, musician Tom Lehrer, who is still going at age 95, composed a song in which he sang the full Periodic Table of Elements. He now could do the same with all the hidden sugars. There\u2019s agave nectar, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, crystalline fructose, dextrose, evaporated cane juice, fructose, fruit juice, fruit juice concentrates, glucose, high fructose corn syrup, honey, invert sugar, lactose, maltose, malt syrup, maple syrup, molasses, raw sugar, rice syrup, sucrose and syrup. Oh, if you want to hear Tom Lehrer\u2019s song, <a href=\"https:\/\/www.youtube.com\/watch?v=AcS3NOQnsQM\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">here it is<\/a>.<\/p>\n\n\n\n<p>Yoplait Flavored Yogurt adds 13 grams of sugar as a sweetener.<\/p>\n\n\n\n<p>Granola Bars average 10-15 grams of sugar.<\/p>\n\n\n\n<p>And that\u2019s just breakfast. Or you could throw caution to the winds and have a Starbuck\u2019s Java Chip Frappuccino with 59 grams of sugar.<\/p>\n\n\n\n<p>The table below comes from Fitbit and gives you some suggestions on reducing your sugar. The food industry knows sugar is addicting and deliberately places sugar in foods where it really doesn\u2019t belong (hamburger buns, ketchup, potato salad). A single can of Coca Cola contains 16 teaspoons of sugar.<\/p>\n\n\n\n<p>One study analyzed grocery habits of 150 years ago: the sugar consumption was about 15 lbs. a year. Now, according to the sugar industry itself, every person in the U.S. eats 60 lbs. a year, 34 teaspoons a day, (4 grams in a teaspoon X 34 teaspoons = 144 grams a day). Yikes.<\/p>\n\n\n\n<p>If you really have an issue with sugar cravings\/addiction, there are several useful supplements you can use for maintenance:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/whcstore.vitogenix.com\/product\/l-glutamine-500mg-90c\/1105?cp=true&amp;sa=false&amp;sbp=false&amp;q=true\" target=\"_blank\" rel=\"noreferrer noopener\">Pure Encapsulations Glutamine<\/a>, 500 mg twice a day<\/li>\n\n\n\n<li><a href=\"https:\/\/whcstore.vitogenix.com\/product\/integrative-therapeutics-glycemic-manager-60-count\/901?cp=true&amp;sa=false&amp;sbp=false&amp;q=true\" target=\"_blank\" rel=\"noreferrer noopener\">Integrative Therapeutics Glycemic Manager<\/a>, twice a day<\/li>\n\n\n\n<li><a href=\"https:\/\/whcstore.vitogenix.com\/product\/designs-for-health-whole-body-collagen-390g\/1512\" target=\"_blank\" rel=\"noreferrer noopener\">Designs for Health Collagen<\/a>, once a day<\/li>\n<\/ul>\n\n\n\n<p>Consider a consultation with our nutritionist, <a href=\"https:\/\/wholehealthchicago.com\/about\/tam-dickson-meyer\" target=\"_blank\" rel=\"noreferrer noopener\">Tam Dickson-Meyer<\/a>, who can give you a lot of great ideas about getting sugar out of your life. Here\u2019s an example of changes you can make without too much self-torture. (Table is below).<\/p>\n\n\n\n<p>Be well,<\/p>\n\n\n\n<p>David Edelberg, MD<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"790\" height=\"1024\" src=\"https:\/\/wholehealthchicago.com\/blog\/wp-content\/uploads\/2023\/04\/Picture1-790x1024.jpg\" alt=\"\" class=\"wp-image-30759\" srcset=\"https:\/\/wholehealthchicago.com\/blog\/wp-content\/uploads\/2023\/04\/Picture1-790x1024.jpg 790w, https:\/\/wholehealthchicago.com\/blog\/wp-content\/uploads\/2023\/04\/Picture1-231x300.jpg 231w, https:\/\/wholehealthchicago.com\/blog\/wp-content\/uploads\/2023\/04\/Picture1-768x996.jpg 768w, https:\/\/wholehealthchicago.com\/blog\/wp-content\/uploads\/2023\/04\/Picture1-1184x1536.jpg 1184w, https:\/\/wholehealthchicago.com\/blog\/wp-content\/uploads\/2023\/04\/Picture1-1579x2048.jpg 1579w, https:\/\/wholehealthchicago.com\/blog\/wp-content\/uploads\/2023\/04\/Picture1.jpg 1812w\" sizes=\"auto, (max-width: 790px) 100vw, 790px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Of course, everyone reading this already knows that sugar is \u201cbad\u201d for you. It\u2019ll make you fat, you can get addicted to it, and it causes all sorts of health problems, like early heart disease, diabetes, depression, cancer susceptibility. But recently, a massive study out of China was able to determine how much sugar taken [&hellip;]<\/p>\n","protected":false},"author":4902,"featured_media":30765,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[28,398,2333,130],"tags":[100,192,341,372],"class_list":["post-30758","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alternative-therapies","category-fitness-exercise","category-functional-medicine","category-integrative-medicine","tag-anxiety","tag-depression","tag-diabetes","tag-sugar"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Not One Nibble More Than 25 Grams Of Sugar A Day<\/title>\r\n<meta name=\"description\" content=\"Sugar comes in many forms, and the 25 grams adds up fast.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, 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