Your goal for the next 30 days is to decrease the amount of added sugar in your diet. This means first reading all food labels with everything you’re eating – you might be surprised with the amount of sugar that is in the food you’re currently consuming (start with bread). Don’t worry about natural sugar (from fruits/milk) just “added” sugar and be aware that it can be hidden under many different names such as high fructose corn syrup, dextrose and maltose etc., for a complete list look here. Also, be aware of what your drinking – sports drinks, different types of juices etc. – the average adult is consuming more than 400 liquid calories/day and you can add a couple of hundred calories to that number for the typical teenager. A can of lemonade for example can have >30 grams of added sugar! For the next 30 days try drinking only water or tea. Your goal, now that you’re reading food labels, is to monitor your intake and if you’re a women, keep added sugar to <100 calories/day which is 25 grams and for us men make it <150 calories/day which is 38 grams. If you are trying to visualize what 100 calories of added sugar looks like – it’s 6 teaspoons – and the average person in this country is consuming more than 22 teaspoons/day. According to the Harvard School of Public Health, “food and beverage manufacturers must list a product’s total amount of sugar per serving on the Nutrition Facts Panel. But they are not required to list how much of that sugar is added sugar. That’s why you’ll need to scan the ingredients list of a food or drink to find the added sugar.”
WOMEN = 100 calories/day (25 grams) and MEN = 150 calories/day (38 grams) of added sugar.
Ultrametabolism by Mark Hyman, MD
Fat Chance by Robert Lustig, MD