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 2014 study,1 10 percent of Americans consume 25 percent or more of their daily calories in the form of added sugars. Most adults (71.4 percent) get at least 10 percent of their daily calories from added sugar.
People who consumed 21 percent or more of their daily calories in the form of sugar were 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 25 percent or more of their calories from sugar.
That means at least 10 percent of the adult population in the U.S. are in this tripled-risk category. 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
“Strong evidence supports the association of added sugars with increased cardiovascular disease risk in children through increased energy intake, increased adiposity, and dyslipidemia …
[I]t is reasonable to recommend that children consume ≤25 g[rams] (100cal[ories] or ≈ 6 teaspoons) of added sugars per day and to avoid added sugars for children <2 years of age.”
Considering the fact that heart disease is the leading killer of Americans,3 cutting sugar consumption is not a matter to be taken lightly. 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. which should be less than 1 teaspoon of sugar per day.
How Sugar Affects Your Brain
Another recent study sheds new light on sugar addiction by explaining how sugar affects your brain cells. As reported by The Independent:4
“Our brain cells — which have the highest sugar consumption of all organs — control our metabolism and feelings of hunger more than previously believed…”
Researchers at the Technical University of Munich used positron emission tomography (PET) imaging to demonstrate that insulin and leptin direct and regulate sugar intake into your brain cells — both neuronal cells and non-neuronal cells.
When insulin receptors on the surface of astrocytes (non-neuronal cells that maintain homeostasis in your brain) are missing, you end up with impaired hunger regulation, which can result in overeating and feeling hungry all the time.
Dr. Matthias Tschöp, director of the Division of Metabolic Diseases, told The Independent:
“Our results showed for the first time that essential metabolic and behavioral processes are not regulated via neuronal cells alone and that other cell types in the brain, such as astrocytes, play a crucial role.”
Additionally, it is well known that sugar will increase dopamine release (the feel good neurotransmitter). The more sugar you consume the more resistant you become to dopamine’s effect and the more you need, somewhat similar to insulin resistance.
Sugar Recommendations Are Changing
For the longest time, there was no real cutoff recommendation for sugar, aside from recommendations to eat sugar “in moderation” — something that is virtually impossible to do if you’re eating processed foods. This is finally changing. The AHA now recommends limiting daily added sugar intake to: 7,8,9,10,11,12,13
- 9 teaspoons (38 grams) for men
- 6 teaspoons (25 grams) for women
- 6 teaspoons (25 grams) for toddlers and teens between the ages of 2 and 18
- 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 (12 grams), and children age 9 and older stay below 8 teaspoons.
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 19 teaspoons of added sugar a day — about three times more than recommended, and the evidence clearly indicates that this dietary trend goes hand in hand with our current epidemics of obesity and chronic disease.
A single can of soda or fruit punch can contain about 40 grams of sugar, making sweetened drinks particularly risky for young children. 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:14
“Sugar can influence people’s health in a number of ways. 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.”
Twenty-five grams of sugar per day is my recommended limit as well, with the added caveat that if you’re among the 80 percent who have insulin or leptin resistance (overweight, diabetic, high blood pressure or taking a statin drug), you’d be wise to restrict your total fructose consumption to as little as 15 grams per day until you’ve normalized your insulin and leptin levels.
I have personally chosen to consume an ultra-low carb diet with no added sugars and about 15 to 35 grams of net carbs a day (total carbs minus fiber) in the winter when sunlight is low. During the summer I double this intake by adding fruit that I grow on my property in Florida. My favorite are 50 to 70 acerola cherries that supply about 80 mg of vitamin C each.
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 20 percent of all cancer cases, and recent research from the U.S. Centers for Disease Control and Prevention (CDC) suggests cancer may soon overtake heart disease as the No. 1 killer of Americans. As reported by CBS:18
“As of 2014, cancer has passed heart disease and is the leading cause of death in 22 states … In the year 2000, it was the leading cause in only two states.”
Based on a review of over 1,000 studies, an analysis published in The New England Journal of Medicine (NEJM) has now identified another eight cancers associated with obesity, in addition to the several previously identified.20,21,22 Overweight women also increase their risk for breast, endometrial, colon and kidney cancer the longer they remain overweight, and for some cancers, the more overweight you are, the greater your risk.23,24 The cancers currently linked to excess weight are:
|Meningioma (brain cancer)||Thyroid||Multiple myeloma (blood cancer)||Endometrial|
How Sugar Feeds Cancer
One of the key mechanisms by which sugar promotes cancer and other chronic disease is through mitochondrial dysfunction. 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.
Late-night snacking, especially with carbohydrates, can magnify these risks. 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.
There’s also evidence to indicate that cancer cells uniformly have damaged mitochondria, so eating shortly before going to bed is likely a very bad idea, considering your cells need the least amount of fuel when you’re sleeping. Personally I strive for six hours of fasting before bedtime.
Breakfast, blood sugar, & inflammation
Recent research has shown that Inflammation is responsible for 7 out of 10 Deaths in the United States. But it doesn’t have to be the same way for you.
In fact, in a fairly short amount of time, you could start to experience better sleep…less stomach issues…more energy and stamina…less muscle and joint pain…a drop in weight…lower stress levels…and much, much more!
Learn how to Prevent—Even Reverse—Most Major Diseases by “Turning Off” Inflammation!
Did you know that one of the best times to stretch is right before bed? However…
What stretches should you do? Here’s a 1-minute stretch routine you can do before bed...
Lisa, Yoga Coach
eatlocalgrown / wisemindhealthybody
...easy, 3-minute exercise that completely cured his horrendous snoring! We can both finally sleep!
Today is a good day. Tonight will be even better. Why?
Because you're about to learn easy throat exercises that cure (not just treated) your stubborn snoring – in 3 minutes – starting TONIGHT!
...even if straps, sprays and even torturing CPAP masks have failed you in the past.
Most people heal their snoring in just a few minutes per day using these powerful throat exercises. And they're so easy, you can do them, regardless of your age or physical shape.
Use them anytime, anywhere... even while stuck in traffic or watching TV.
Plus the results are permanent!
Did you know that your bodyfat can become "calorie-resistant"?
True. And it's completely unaffected by even the strictest diets... and most intense exercises.
However, there's good news- Calorie-resistant bodyfat can be now removed...
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive. It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know. Read more to find out precisely how to unleash its calorie-burning power:
To your health!
PS - Studies show that it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat. This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
Over the past year, my friend Dave over at PaleoHacks has been working on a super secret cookbook project with our good friend Peter Servold a Le Cordon Bleu trained Chef and owner of Pete's Paleo...
And today, this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE!
The cookbook is called Paleo Eats, and it's filled with over 80 chef created, insanely tasty Paleo recipes which means they are free from gluten, soy, dairy, and refined sugar.
Get your FREE copy of Paleo Eats Here. (Grab this today, because they only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.