So you want to especially limit foods containing high-fructose corn syrup (such as sodas and sweetened cereals). "When we take in high-fructose corn syrup and fructose, it stimulates appetite and causes us to eat more," Dr. Researchers found that fructose, but not glucose, altered blood flow in areas of the brain that stimulate appetite. By and large, all types of sugar have the same effect on your body-with one exception.Ī study in the January 2 issue of The Journal of the American Medical Association looked at brain imaging scans after people ate one of two types of simple sugars-fructose or glucose. Sugar comes in many forms-including honey, brown rice syrup, corn syrup, and molasses. In reality, "you don't need any added sugar," Dr. How much sugar do we actually need? According to AHA guidelines, women shouldn't get more than 100 of our daily calories (about 6 teaspoons) from added sugar. "Most of the deaths are related to heart disease, cancer, and diabetes." Michelle Hauser, certified chef and nutrition educator and clinical fellow in medicine at Harvard Medical School. "The harmful effects of sugar are primarily due to the weight gain from added sugar in the foods we eat and sugar-sweetened beverages," says Dr. The average American eats between 22 and 30 teaspoons of added sugar each day, according to the AHA. Sodas and fruit drinks aren't our only sources of sugar. The study authors attributed 180,000 annual deaths worldwide-25,000 in the United States alone-to sugary beverages. That's the conclusion of a study reported at the annual meeting of the American Heart Association (AHA) in March 2013. Our sugar-laden diet is literally killing us.
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By making smarter food choices, you can eat less sugar and lose weight without feeling deprived.