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 or their daily calories from added sugar.
The risk was nearly TRIPLED among those who consumed 25 percent or more of their daily calories from added sugar. That means at least 10 percent of the adult population in the U.S. are in this tripled-risk category.
Personally I have chosen to consume an ultra-low carb diet with no added sugars and about 35 grams of net carbs a day (total carbs minus fiber). I prefer not to damage my mitochondria with a dirty fuel like glucose.
The American Heart Association and the World Health Organization recommend limiting your daily addedsugar intake to 9 teaspoons (38 grams) for men, and 6 teaspoons (25 grams) for women. The limits for children range from 3 to 6 teaspoons (12- 25 grams) per day, depending on age.
Four grams of sugar is equivalent to about 1 teaspoon, and I strongly recommend limiting your daily fructose intake to 25 grams or less from all sources, including natural sources such as fruit — regardless of your sex. That equates to just over 6 teaspoons of total sugar per day as sugar is half fructose.
If you’re among the 80 percent who have insulin or leptin resistance or who are overweight or taking statins, or who have metabolic diseases such as diabetes and high blood pressure, 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.
The average American consumes around 20 teaspoons of added sugar a day. This is more than three times the recommended amount, and the evidence clearly indicates that this dietary trend goes hand in hand with our current epidemics of obesity and chronic disease.
Sugar Feeds Disease
As noted in Taubes’ lecture, “sugar” includes both sucrose (table sugar) and fructose in the form of high fructose corn syrup or HFCS.
While some researchers have pointed out that fructose produces more metabolic harm than sucrose, Taubes believes this is a fruitless discussion, as both act as fuel for disease when consumed in excess.
As sugar consumption has risen — especially since the advent of processed foods and drinks — obesity and diabetes rates have skyrocketed worldwide. For the first time in history, obese people now outnumber those who are underweight,3,4,5,6 and half of adult Americans have either full blown diabetes or prediabetes.
In the U.S., diabetes rates have increased 900 percent since the early 1960s, and it’s now affecting people at an increasingly younger age, whereas type 2 diabetes used to be a rare disease that hit the middle-aged and elderly.
If you go further back in time, you see that diabetes rates began to spike around the mid-1920s, and compared to that time period, diabetes rates have now risen by an absolutely astounding 9,000 percent!