What Is the Recommended Daily Sugar Intake? By Dr. Mercola. Researchers have found strong associations between excessive sugar consumption and rising rates of obesity and major diseases such as diabetes, cancer, heart disease and Alzheimer's. High- sugar meals are a problem largely relegated to the processed food industry. You don't really have this problem when you're cooking from scratch with whole foods.
Unfortunately, most people still eat far more processed foods than real foods, and the health consequences of this choice are significant. According to a 2. Americans consume 2. Most adults (7. 1. People who consumed 2. TWICE as likely to die from heart disease compared to those who got 7 percent or less of their daily calories from added sugar. The risk was nearly TRIPLED among those who consumed 2. That means at least 1. 21 Weeks Pregnant Diets For High BloodU. S. Once you understand metabolic biology, it is absolutely no surprise to see these stats; in fact it is precisely what you would expect. High- Sugar Diets Promote Heart Disease in Kids Too. More recent research shows that high- sugar diets are also a significant risk factor for cardiovascular disease in CHILDREN — and pose a significant risk even far below current levels of consumption. As noted in the latest scientific statement on children's sugar consumption from the American Heart Association (AHA), which they finally admitted to, recognized and published last month in the journal Circulation: 2. As a parent, you have a significant amount of control over your child's health destiny. Of course this recommendation falls far short of what is ideal for children. While not found in many foods, vitamin D can be made by the action of sunlight (UV rays) on skin. Since about 2005, there has been a controversy in. Are you looking for the best online diet? Take a look at our comparison of the weight loss diets available on line. At EverydayFamily.com, join a community of millions of parents going through the same things as you. Get weekly updates on your baby As reported by The Independent: 4. The more sugar you consume the more resistant you become to dopamine's effect and the more you need, somewhat similar to insulin resistance. Ketones Are a Better Brain Fuel. While your brain is one of the most . It actually functions better when you're burning ketones — a byproduct created when your body burns fat as its primary fuel. As a result, neurons begin to die off. When ketones are present, these neurons may be spared; they may even begin to thrive again. Severe Obesity Can Cut a Decade Off Your Lifespan. High- sugar diets and regular soda consumption are a primary cause of obesity,5 which has long been recognized as a risk factor for many diseases that can cut your life short. Coronary heart disease, stroke, respiratory disease and cancer are but a few diseases associated with obesity that raise your risk of premature death. A recent study that looked at data from nearly 4 million adults from 3. Overweight individuals with a body mass index (BMI) of 2. Moderate obesity (BMI of 3. Severe obesity (BMI of 3. Interestingly, excess weight appears to take a far greater toll on the health of men, as their risk of premature death was three times higher than that of obese women. Among women, the risk of death before age 7. This equates to an absolute increase in risk of 1. Women have lower levels due to blood loss during their periods. Iron excess combined with insulin resistance is a powerful synergy for disease. You can review my earlier article on ferritin that goes into more detail. Sugar Recommendations Are Changing. For the longest time, there was no real cutoff recommendation for sugar, aside from recommendations to eat sugar . This is finally changing. The AHA now recommends limiting daily added sugar intake to: 7,8,9,1. Zero added sugars for kids under the age of 2 The National Institute of Health (NIH) has also issued sugar recommendations, suggesting kids between the ages of 4 and 8 limit their added sugar to a maximum of 3 teaspoons a day (1. The reality is that virtually everyone would benefit from the under age 2 recommendation. Kids Eat Three Times More Added Sugar Than Recommended for Health. According to the AHA, kids eat on average 1. Breakfast cereals, cereal bars, bagels and pastries also tend to contain high amounts of added sugars, making the standard American breakfast a recipe for disease and premature death. Dr. Miriam Vos, an associate professor of pediatrics at Emory University and Children's Healthcare of Atlanta and the lead author of the AHA statement on sugar, told Reuters: 1. For example, it's tied to weight gain, higher cholesterol levels, worse blood sugar control and fatty liver disease. All of those are known — the cholesterol levels, weight gain, insulin resistance and fatty liver — to increase cardiovascular risk in adulthood. I have personally chosen to consume an ultra- low carb diet with no added sugars and about 1. During the summer I double this intake by adding fruit that I grow on my property in Florida. My favorite are 5. C each. Sugar Association Responds Not surprisingly, the Sugar Association is none too pleased with the AHA's sugar recommendation, which they call . The AHA is recommending 6 teaspoons of added sugars for an active 1. Not only has the Sugar Association been a . Now they have to fight for their right to sell high- sugar foods to youngsters all over again, which means cooking up more biased studies to support their untenable position. To learn more about the dirty underbelly of the sugar industry, see my previous articles, . That interview will run this fall. Obesity Now Linked to More Than a Dozen Cancers. High- sugar diets feed not only obesity but also cancer. According to The Cancer Society, excess weight contributes to about 2. U. S. Centers for Disease Control and Prevention (CDC) suggests cancer may soon overtake heart disease as the No. Americans. As reported by CBS: 1. All of this makes perfect sense once you understand the nutritional science behind it. Sugar increases insulin and IGF- 1 which are very powerful activators of m. TOR, which suppresses autophagy and your body's ability to terminate cancer cells. In order to starve the cancer cells, you have to eliminate its primary food source, i. Otto Warburg received a Nobel Prize back in 1. More recent research. INITIATE cancer growth. When your body burns sugar for its primary fuel, far larger levels of reactive oxygen species (ROS) are created, which generate secondary free radicals that cause mitochondrial and nuclear DNA damage, along with cell membrane and protein impairment. There is quite compelling evidence showing that when you supply fuel to the mitochondria at a time when they don't require large amounts, like when you are sleeping, the system generates excessive and unnecessary ATP, which in turn liberate ROS, setting into motion the same cascade of mitochondrial and DNA damage as just described. Personally I strive for six hours of fasting before bedtime. Proper Diet Can Significantly Reduce Your Risk of Cancer In the lecture above, orthopedic surgeon Dr. Gary Fettke reviews the evidence showing that eating a diet high in healthy fats and low in net carbohydrates (total carbs minus fiber, i. Fettke is one of several people now promoting the metabolic model of cancer. In a nutshell, the nuclear genetic defects typically thought to be responsible for cancer actually occur further downstream. Mitochondrial damage happens FIRST, which then triggers nuclear genetic mutations that may lead to cancer. The good news is you can optimize your mitochondrial function by addressing your diet and exercise. As Fettke notes, one of the primary considerations is glucose metabolism within your mitochondria. Healthy cells can use either glucose or ketone bodies from fat as an energy source, but cancer is metabolically restricted to using glucose only. Cancer cells for the most part lack metabolic flexibility and simply cannot metabolize ketones, and this is why nutritional ketosis appears to be so effective against cancer. High- Fat, Low- Sugar Diet Cuts Inflammation. Inflammation is also a major driver or mitochondrial damage that can lead to cancer (and many other chronic diseases), and our modern processed food diet is HIGHLY inflammatory. Key culprits include polyunsaturated fats (PUFAs), trans fats and added sugar in all its forms, especially processed fructose (such as high- fructose corn syrup), as well as refined grains. Artificial ingredients can also promote inflammation. You will: Lower your serum glucose level. Reduce your m. TOR level. Reduce your insulin level. Lower insulin growth factor- 1 (IGF- 1, a potent hormone that acts on your pituitary gland to induce metabolic and endocrine effects, including cell growth and replication. Elevated IGF- 1 levels are associated with breast and other cancers) Indeed, one of the basic reasons why a diet high in healthy fats and low in net carbs (nutritional ketosis) works so well for general health and disease prevention is because it drives your inflammation down to almost nothing. And when inflammation disappears, your body is far less predisposed to disease and/or can heal from whatever ails you. As noted by Fettke in the lecture above, research into the metabolic foundation of cancer presents us with a whole new set of cancer prevention and treatment options, including the following. Limit or eliminate sugar and net carbohydrates (non- fiber carbs) to avoid feeding cancer cells. Limit or eliminate PUFA oils and trans fats to prevent the formation of harmful free radicals and damaging small, dense LDL particles. Limit protein (I recommend using a formula of one- half gram of protein per pound of lean body mass) to avoid stimulating m. TOR pathway. Increase antioxidant intake (via whole foods and/or supplements) to counteract free radical damage. Increase healthy fat intake to feed healthy cells while starving cancer cells. Healthy fats include avocados, coconut oil, MCT oil (a particularly great source of ketones), raw grass- fed butter and pastured egg yolks, just to name a few High- Sugar Diets Also Fuel Non- Alcoholic Fatty Liver Disease. Non- alcoholic fatty liver disease (NAFLD), which affects up to 2. Americans,2. 5 is defined as an excessive accumulation of fats in your liver in the absence of significant alcohol consumption. NAFLD is also the most common type of chronic liver disease in children.
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