Its when its taken to extremes that it becomes problematic.
The2020-2025 Dietary Guidelines for Americanssuggest limiting added sugar intake to less than 10% of total daily caloric intake.
Whats the fuss all about?
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How Was the Study Conducted?
The data for this study was drawn from the National Health and Nutrition Examination Survey (NHANES) database.
Each participant completed the Patient Health Questionnaire-9, which is a quick screening assessment for depression.
The first was done in person at a mobile screening center.
The second was done over the phone 3 to 10 days after the in-person interview.
Once the data was collected, it was run through USDA software to calculate nutrient intakes.
It was also reviewed by Food Survey Research Group scientists to ensure data quality.
Each participants sugar intake was calculated by taking the average of their two 24-hour dietary recalls.
Andincreased inflammation is linked to a greater risk of depression.
Another possible reason given by the study authors is thelink between gut health and depression.
Excessive sugar intake can have negative impacts on gut health by disrupting the gut microbiome.
And an unhealthy gut has been associated with depression and anxiety.
Excessive sugar intake can also send yourblood sugarsoaring and then subsequently crashing.
And you dont have to have diabetes to experience this.
How Does This Apply to Real Life?
We all have to eat to live.
There is no one perfect way to eat.
And life would be pretty boring without sweet treats now and then.
Behaviors are about patternsand that includes your eating patterns.
Are you regularly eatingor drinkingfoods high in added sugar?
But added sugar can also show up in sneaky ways.
Many energy bars are loaded with sugar, as are energy andsports drinks, and your favorite coffeehouse concoctions.
Yes, there aremany sources of added sugar, some obvious, some not so much.
Its also helpful to have a baseline of where youre currently at with sugar intake.
Is it above the recommended 48-gram daily maximum?
What can you swap that food with?
Or if its a nonnegotiable food, can you eat less of it?
And now and then its not a big deal.
Your teeth will thank you, too.
