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1. Explore Energetic Health principles on sugar choices, including something naturally sweet.
2. Uncover the truth about hidden sugar names and their effect on your health.
3. Discover a pro formula to understand your sugar intake and calculate sugar content on food labels.
Sugar, a beloved ingredient worldwide, has become a major health concern. The Food and Drug Administration (FDA) has recently updated nutrition labels to include both total sugar and added sugars due to extensive research linking excess sugar consumption to chronic health issues (1)(2).
Studies show that excessive refined sugar intake has led to a global epidemic of obesity, neurological disorders like Alzheimer’s and depression, as well as conditions such as diabetes, cardiovascular disease, fatty liver, chronic inflammation, tooth decay, and cancer. High sugar diets can also disrupt the body’s pH balance, potentially leading to Candida overgrowth (3)(4)(5)(6)(7).
Understanding the impact of sugar on your physical, mental, and emotional well-being is crucial. Paying close attention to your dietary choices is essential to apply Energetic Health principles effectively.
At the Energetic Health Institute, we recognize the various health consequences of excessive sugar intake, including lactose intolerance’s effects on alkaline/acidic balance (8)(9)(10)(11).
This article delves into the Eating Healthy Guideline principles: “Does your meal have less than 8 grams of refined sugar, and does it include something naturally sweet?” You’ll also gain insights into simple formulas for better comprehending your daily, weekly, and annual sugar consumption. Keep reading for more information.
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There is no simple answer to this question. However, according to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day is no more than 100 calories (about 6 teaspoons or 24 grams of sugar) for most women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
In contrast to the AHA, the US Dietary Guidelines of 2020 – 2025 advise people to limit their daily calorie intake to less than 10%. Eating 2,000 calories daily would equal 50 grams of sugar or about 12.5 teaspoons. That is 3.5 to 6.5 teaspoons more than what the AHA recommends. (12)
How Much Sugar Is Too Much Sugar? An important fact to keep in mind when reading nutrition labels:
4 grams of sugar = 1 teaspoon = approximately 16 calories
On the other hand, if Energetic Health is utilized effectively and thoroughly, the above parameters are still too high. According to Energetic Health Volume 1 by Dr. Henele, added sugar intake, not including naturally occurring sugar found in fruits and vegetables, should be at most 8 grams (2 teaspoons) per major meal. Additionally, as noted by Dr. Heather Moday, “Too much sugar is the worst food ingredient for your immune system, and being mindful of your sugar intake is one of the best ways to protect your health.” (13)
Research shows that every 150 calories of sugar a person consumes a day increases their risk of type 2 diabetes by 1.1 percent, decreased life expectancy, immune suppression, cancer, and accelerated cell aging. (14)(15)(16)(17)(18)
Studies confirm that added sugar damages gut microbiota by feeding yeast and harmful bacteria, increasing intestinal wall permeability, a leading cause of leaky gut syndrome. (19)(20)(21)(22)
Added sugar has many different names on ingredient labels. Even though the FDA updated manufacturing requirements for better labeling, don’t be fooled by the more natural-sounding names such as beet sugar, fruit juice, or molasses. Any sugar added to a manufacturing process is considered “added sugar.” Remember that the higher an ingredient is on the list, the more it is included in the product. (23)
61 different names for added sugars are hidden in plain sight on food labels. A good rule of thumb when reading labels and finding these hidden sugars is that any ingredient ending in “ose” is a type of sugar. The four most common forms of simple sugars include Glucose, Fructose (a.k.a. fruit sugar), Sucrose (a.k.a. table sugar), and Lactose (a.k.a. dairy sugar). (24)
These four different types of sugar can be categorized further into natural sources, processed, or added sugars.
Natural sugar is found in whole, natural foods like fruits and vegetables such as carrots, beets, squash, zucchini, and onions.
Foods containing natural sugar have many nutritional health benefits, including vitamins, minerals, antioxidants, and fiber, which slow down how your body absorbs and uses sugar.
Products labeled as “natural” can be misleading. For example, a breakfast bar with “real fruit” and “whole grains” quickly reaches 18 grams of sugar or higher. A single cup of organic cereal with raisins contains as much as 28 grams of sugar. And 100% real fruit juice can contain over 30 grams of sugar for an 8 oz serving. Some of the sugar is naturally occurring; however, note how much has been added.
Added or Processed sugar is sugar extracted from its natural source and tinkered with in some way or synthetic sugar such as sucralose. Processed sugar can dramatically shift the body into an unbalanced, acidic state. Examples of processed sugar include white cane sugar, high fructose corn syrup, and agave.
Keep track of how much sugar you consume each day for 7 days, using the steps below to see how much sugar you are taking in. The target goal for healthy sugar consumption is less than 24 pounds of refined sugar per year.
Example:
Days 1-7 Total: 200 grams of sugar
Weekly Teaspoons of Sugar: 200/4 = 50 Teaspoons
Annual Sugar Consumption: 200*52 = 10,400 grams
Annual Pounds of Sugar: 10,400/453 = 22.95 pounds
Annual Teaspoons of Sugar: 10,400/4 = 2,600 teaspoons
Here is another excellent tip when reading food labels. You can safely estimate the number of teaspoons of sugar by dividing the number of grams by 4. For example, a specialty coffee drink can have as much as 47 grams of sugar.
47 / 4 = 11.75 teaspoons of sugar in that specialty drink! Now, ask yourself how “special” it is.
Adding an alkalizing naturally sweet food promotes mitochondrial energy production and detoxification and supports energy-cultivating responses. Naturally, sweet foods are better for you because they require more work for your body to break down. The sugar in fruits and vegetables is encapsulated in plant cells, most of which is broken down further in the digestive tract. They improve your blood sugar levels, weight, and energy production.(25) (26)
The scientific evidence is clear: a diet based upon refined sugar results in an acidic pH cellular environment. If constant, this disruption to the body’s natural pH balance contributes to energy-draining reactions such as panic disorders, anxiety, and depression. These changes in the brain’s pH balance adversely impact the nervous system and, therefore, regular brain activity. (27) (28)
Here are a few examples of naturally sweet foods:
Fruit: apple, apricot, banana, berries, kiwi, mango, melons, papaya, pear, plum, or peach
Vegetables: sweet potatoes, yams, beets, carrots, winter squash
Nuts: cashew, coconut, macadamia, pistachio, and pecan
Spices: cinnamon, clove, nutmeg
Extracts: almond, hazelnut, mint, and vanilla
Understanding when sugar stops being sweet and starts being deadly is one of the first steps to promoting an Energetic Health lifestyle for you and your family. Added sugar is hidden in many foods, including kids’ snacks and “healthy” foods. So before grabbing that granola bar, check its label and think twice before adding that “bit” of sugar to your morning coffee or beverage. Consider how it impacts your overall health physically, mentally, and emotionally. Sweet treats can be enjoyed in moderation. Just be aware of added sugars elsewhere in your diet, such as bread, drinks, and cereals. And remember, getting enough high-quality protein, fiber, and fermented foods in your diet can assist you in overcoming those sugar cravings.
M. Moriah Mor, a Certified Holistic Nutritionist, is the owner of GreenSilk.com. The company is committed to helping individuals live a healthier lifestyle through education, nutrition, the research of life science, and the development of Professional High-Grade Premium health products.
Recognized for her outstanding dedication and contributions to the health and wellness industry for over 18 years, Moriah is a graduate of the Energetic Health Institute and the University of Southern California. Her interest is focused on researching the latest scientific breakthroughs in the holistic health field. She is currently working toward her Doctorate in Natural Medicine.
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