How Much Fiber Does A 50 Year Old Woman Need Sugar and Refined Carbohydrates Cause Obesity, Diabetes, Heart Disease and Cardiovascular Problems

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Sugar and Refined Carbohydrates Cause Obesity, Diabetes, Heart Disease and Cardiovascular Problems

Some people think we should eat sugar. But this is not true. Your body can make all the sugar it needs from complex carbohydrates and protein. You’ll be perfectly fine even if you never eat another cookie or candy bar again.

With that in mind, natural sugars like fruit sugar or honey are perfectly fine when used in moderation. What is not good is the ridiculous amount of added sugar that is consumed by eating processed foods.

When you eat real fruit, like an apple or orange, you get fiber, vitamins, minerals, plus dozens of healthy phytonutrients (phytomeanings related to plants) that are good for you. You also get some sugar in the form of fructose. How many apples or oranges do you eat at once? One, maybe two.

One large apple contains 3 grams of fiber and 13 grams of sugar, about half an ounce. A large orange has 3.8 grams of fiber and 13.8 grams of sugar, about the same as an apple. So even if you eat 2 large apples or oranges, you’ll get at most about an ounce of natural sugar along with 6-7 grams of fiber and all the nutrients that fruit contains.

A can of soda will give you about 27 grams of refined sugar with no fiber, no nutrients, and loaded with synthetic chemicals that your body definitely doesn’t need. Clearly, an apple or an orange is a healthier option.

There was a time when sugar was a delicacy only available to the very rich. Not anymore. The cost of sugar and other sweeteners is so low that it’s worth adding to processed foods. This way manufacturers can use less flour, which is more expensive than sugar.

Sugar is used to make cakes, cookies, bars, chocolate, ice cream and other sweets. Sugar is added to soft drinks, punches and fruit drinks. Sugar is also added to bread, baked goods, yogurt, cold meats, ketchup, salad dressings, cereals, and virtually all processed foods.

According to the USDA report, sugar consumption has been steadily increasing and reached an all-time high in 1999, the latest year for which data is available. The amount of sugar used in 1999 was 147 pounds per person.

The way they figured it out is by dividing the total amount of sweeteners produced and imported (19.5 million tons of sugar!) by the number of people living in the country, which at the time was estimated at 269.7 million. That means that every man, woman, child, toddler, and baby consumes an average of about 150 pounds of sugar per year! That’s about 50 teaspoons a day.

Obviously, babies and toddlers are too young to eat that much sugar, and many adults choose to eat little or no sugar. That leaves more for others. This means that many older children and adults eat well over 150 pounds per year.

If you do, you are not making a wise choice. Clearly, all that sugar isn’t going to improve your health. It has a very high glycemic index and floods the blood with glucose, which turns into fat and causes inflammation in the arteries.

Sugar is the main reason behind the epidemic of obesity, diabetes and metabolic syndrome. It is also responsible for heart disease and cardiovascular problems that kill most Americans. It’s pretty simple: the less added sugar you eat, the healthier you’ll be.

Natural foods don’t contain a lot of sugar, only processed ones. So what’s the best way to avoid added sugar? Don’t eat processed foods.

For more information on the glycemic index, see my article How the glycemic index can make you healthy.

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