Sugar, Carbohydrates and Getting in Shape for Summer
Are you ready for swim suit season? If not, it’s time to get started! This month, let’s take a look at sugars and carbohydrates.
If you’re healthy (check with your doctor), a simple approach to carbs is to eat 130 grams per day. At least 30 grams of that are from fiber. Fruits and vegetables are the best sources of carbs to insure you get enough fiber.
Be careful with the rest of your carb intake. Most American women should consume no more than 100 calories (about 25 grams, six teaspoons) of added sugars per day; most men, no more than 150 calories (about 37.5 grams, nine teaspoons). The average American consumes 22.2 teaspoons (355 calories) per day. That’s nearly 240 pounds of sugar per year! Since you gain a pound for every 3500 calories you ingest, above your metabolic rate, these added sugars will cause you to gain a pound every 10 days!
What counts for the added sugar? The World Health Organization includes, “All monosaccharides (glucose, fructose) and disaccharides (sucrose or table sugar) that are added to food by the manufacturer, the cook or the consumer, as well as sugars that are naturally present in honey, syrups, fruit juices and fruit concentrates.”
Read labels and remember to look at the “serving size.” For example, one serving (8 ounces) of pure orange juice has 25 grams of sugar. That’s a whole day’s intake! And who drinks just 8 ounces? That’s a small glass. A 20 ounce bottle (one serving) of Gatorade (34 grams), or Mountain Dew (77 grams) are way over the daily recommendations.
Want to eat something sweet? Eat small portions (just one cookie). Eat slowly, and savor each morsel. Pay attention since we overeat when we are distracted.
For the full skinny on weight loss come to our office for a free consultation and we’ll help you achieve the healthy body you’re looking for.
Dr. Rick Schlussel is a Chiropractor and Applied Kinesiologist providing preventive health care, treatment for pain and injuries, holistic health assessments and a variety of natural therapies. He can be reached at Presence Wellness Center and Spa at 530-889-0388 or by email at firstname.lastname@example.org