The article makes a great case for eliminating added sugars from a person’s diet.
If added sugar is likely causing inflammation in the gut, what happens to your gut when you remove added sugar from your diet? Dr. Bulsiewicz says many people experience balance. “If you eliminate foods that we know are damaging to the gut, like sugar, and what you’re left with is foods that we know to be good for the gut, that will bring more balance to the gut,” he says.
When the gut is balanced, this means the good bacteria is thriving; a gut imbalance is when there is more bad bacteria in the gut than there should be, which then can cause a variety of health problems such as digestive issues in the short term and cognitive decline and chronic disease in the long term.
But it falls short by recommending people that might live in food desserts to try to stick to US Dietary Guidelines because of the lack of real food in their neighborhoods. I think the advice should remain the same regardless. It may be more difficult in those areas to cut out added sugar because of processed foods but the elimination should still be the goal.
Instead of making a goal to cut added sugar completely, it may make more sense to aim to stick within the recommendations U.S. Dietary Guidelines for Americans. These guidelines advocate for keeping added sugars at 10 percent of daily calories.
10% of daily calories is still a lot of sugar. In a 2,000 calorie diet 200 calories of sugar is about 52 grams of carbohydrates. You cannot stay on a low carb diet consuming that much sugar every day. Period. End of story. The reason it is unlikely is there are carbs in most of the other foods your eating. I think it is preferable to try to eliminate all added sugars as the goal.
The investigators said they were surprised to see that patients with well-controlled blood sugar had lower mortality rates compared with those with poorly controlled levels. Furthermore, those with well-managed T2D also received fewer medical interventions, including supplemental oxygen or ventilation, and had fewer overall complications.
“We were surprised to see such favorable outcomes in [the] well-controlled blood glucose group among patients with COVID-19 and pre-existing type 2 diabetes,” said senior author Hongliang Li, MD, in a statement. “Considering that people with diabetes had much higher risk for death and various complications, and there are no specific drugs for COVID-19, our findings indicate that controlling blood glucose well may act as an effective auxiliary approach to improve the prognosis of patinets with COVID-19 and pre-existing diabetes.”
The answer? It varies from person to person. But the rule of thumb is… not much. There are around 13 grams of carbohydrates in one tablespoon of table sugar. If you keep that in mind and restrict other forms of carbs on days you’re eating something with real sugar then you shouldn’t have a problem. That is, unless you have a sugar addiction. If that’s the case then no amount is a safe amount.
So while sugar is a carb and does count toward your 50 grams or fewer a day, you should still limit sugar intake so as not to spike your blood sugar. Yes, you can still have it, but make sure that sugar, combined with all your other sources of carbohydrates, stays below your threshold of about 50 grams a day.
I don’t like artificial sweeteners much. They just don’t taste the same as sugar. But, I have on occasion used monk fruit and if I use it sparingly it seems to be a passable solution. To me, there still is no replacement for real sugar. I think we just have to be disciplined in how we consume it.
Mind Body Green goes through the most popular artificial sweeteners and provides their pros and cons.
With an apple clocking in at 25 grams of carbohydrates, it can be hard to see how to fit any sweets into the keto diet, but there are a few ways of making a dessert ketogenic-compliant. One is to leave out sweeteners entirely, embracing flavors like raw cacao in its pure and bitter form. The other, frankly more popular and palatable approach, is relying on keto-approved sugar alternatives that are carb-free. These include stevia, monk fruit, erythritol, xylitol, and sucralose, all of which have different pros and cons
You probably already know the answer. But, I think it probably needs to be repeated until we stop thinking about diet in the traditional way.
Giving up the sweet stuff is challenging since it’s found in unsuspecting places, like veggie burgers, tomato sauce, and crackers. But if you do nix added sugars from your diet, your body will benefit almost immediately, according to Dr. Eric Pham, M.D. at St. Joseph’s Hospital in Orange, California. Within a week you can expect lower blood pressure as well as healthier levels of fat and insulin levels in the bloodstream, he says.