Every five years, the USDA or US Department of Agriculture releases new Dietary Guidelines for Americans, which is basically their recommendation for a healthy diet that could help prevent chronic illnesses. The guidelines change depending on new findings. For instance, the 2020-2025 Dietary Guidelines recommend that you get less than 10% of your daily calories from added sugar sources. The American Heart Association’s recommendation is for women to consume no more than six teaspoons (equivalent to 25 grams) of sugar and no more than nine teaspoons (36 grams) for men every day.
But why is cutting back on sugar important? In this post, our home health nursing agency is going to discuss some of the reasons you should eliminate sugar from your diet, specifically what doing so can do to help avoid cancer:
Why Cutting Sugar Can Help You Avoid Cancer
Cutting back on sugar can have a tremendous positive impact on your health, especially when it comes to avoiding cancer. Excess sugar consumption has been linked to a variety of cancers, including breast, colorectal, and prostate cancers.
Consuming excessive sugar can result in spikes in blood sugar levels, damaging your cells and increasing inflammation. This inflammation can damage your DNA and lead to mutations that can cause cancer.
In addition, excess sugar can also lead to weight gain. Being overweight or obese further increases your risk of cancer because fat cells release hormones that can fuel the growth of cancer cells.
Finally, eating too much sugar can also cause your body to become resistant to insulin. This can increase your risk of developing Type 2 diabetes which has also been linked with a higher risk of a few types of cancer.
By cutting back on sugar, you can reduce your risk of developing cancer and other serious health problems. Try to limit added sugars such as those found in candy, cake, cookies, and soda. Instead, focus on eating more whole foods like fruits, vegetables, and whole grains. These foods are lower in sugar in comparison and provide you with the nutrients it needs to stay healthy.
Common Sources of Added Sugar in Your Diet You Might Not Know About
Added sugar is found in many processed and packaged foods, and it can be hard to spot. Here are seven common sources of added sugar you should watch out for:
- Soft drinks and other sugary beverages: Soft drinks, energy drinks, fruit drinks, and other sugary beverages are the biggest source of added sugar in the American diet. A single soda can typically contains up to 40 grams of sugar, equivalent to 10 teaspoons.
- Cereals: Many breakfast cereals are packed with added sugar. Many brands contain up to 10 grams of sugar per serving, which is the equivalent of 2.5 teaspoons.
- Granola bars and other snacks: Granola bars, energy bars, and other snack foods often contain added sugar. Some brands can have up to 20 grams of sugar per serving or five teaspoons.
- Packaged fruit: Canned and packaged fruit often contains added sugar. A single serving of canned peaches can contain up to 12 grams of sugar, which equates to three teaspoons.
- Flavored yogurt: Flavored yogurts often contain added sugar. A single serving of flavored yogurt can have up to 20 grams of sugar.
- Sauces and condiments: Many sauces and condiments, like ketchup and BBQ sauce, contain added sugar. A single serving of ketchup can contain up to 8 grams of sugar or two teaspoons.
- Desserts: Desserts are another common source of added sugar. A single slice of cake can contain up to 40 grams of sugar, which is equal to 10 teaspoons.
Conclusion
Our food choices have a huge effect on our bodies. Avoiding sugar can have a positive impact on overall health and may help to reduce the risk of cancer. This can be achieved by reducing or eliminating some food and drinks from your diet that you might not know have high amounts of sugar.
If you have a beloved family member who needs home healthcare due to cancer or other illnesses, NoraCare can help. Our home health nursing agency can send qualified healthcare professionals to your home to ensure that your loved one is consuming the right food and getting the best care possible. Ask us about our services!
