You never feel full
Why is it so easy to reach for another chocolate kiss or sliver of cake? Foods that are high in sugar, but low in protein, fiber, and other nutrients, do not make you feel full, says Folta. “[Sugar] does not trigger the same mechanisms in the body that make your body feel like it just ate,” she says. Next, read up on the scary ways sugar is making you sick.
How much sugar is too much?
The World Health Organization has recommended a sharp drop in sugar intake. Just five percent of calories should ideally come from added sugars, the WHO advises; down from ten percent. This translates to about six teaspoons of added sugar a day, or about the amount in one eight-ounce bottle of sweetened lemon iced tea. The average American consumes almost quadruple the WHO recommendation—22 teaspoons of added sugar a day. Watch for these signs you might be eating too much sugar, and then figure out tricks to cut back. Slashing sugar can be tricky because sugar is so ubiquitous—you’ll find it even in healthy-sounding foods like cereal and yogurt. Read ingredient lists and reduce your intake of processed, packaged foods in favor of fresh produce and lean protein. Here are some more easy food swaps that can help reduce your sugar intake.