How bad is an extra 100g of sugar per day?
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Isowia
Posts: 3
Hi all, I've gotten in the habit of picking up a 1 liter bottle of green tea during my lunch break. All things considered except nutrition, it's been a real boost to my productivity, and I also enjoy the taste. The downside is the 100g of sugar in it.
My question is, if the rest of my diet is clean, does the extra 100 g of sugar still pose a significant health risk? I am specifically interested in health aspects that do not include fat gain or loss – I'm 6'3", 160 pounds with no noticeable change in weight and I've been drinking these for about a month, so extra weight gain does not seem to be an issue.
My question is, if the rest of my diet is clean, does the extra 100 g of sugar still pose a significant health risk? I am specifically interested in health aspects that do not include fat gain or loss – I'm 6'3", 160 pounds with no noticeable change in weight and I've been drinking these for about a month, so extra weight gain does not seem to be an issue.
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Replies
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100g's of sugar? seriously. lol That's what you call good marketing.......take something that tastes like crap and add lots of sugar.1
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Unless you're getting that sugar from fruit (which breaks down slower into the blood stream than processed sugar due to the fiber content), I would have to recommend against it.
According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are : Men: 37.5 grams or 9 teaspoons. Women: 25 grams or 6 teaspoons.
http://authoritynutrition.com/9-reasons-to-avoid-sugar/4 -
100g of sugar is about 360 cals, thats like another meals worth of cals, u are best off making up your own or buyin a sugar free drink2
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Either you or the place you've quoted that from has forgot the important part which is those are discretionary part of your diet which is above the normal amount you need. It's interesting that all the anti sugar brigade always forget the discretionary bit ;-)According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are : Men: 37.5 grams or 9 teaspoons. Women: 25 grams or 6 teaspoons.
This is directly from the AHA
'The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day and no more than 150 calories per day for men (or about 6 teaspoons per day for women and 9 teaspoons per day for men).'[i/]
http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/Sugar-101_UCM_306024_Article.jsp0 -
Well, if you don't mind using so much of your calorie intake for a tea, up to you.
I'd use the 400 on a salad with egg and chicken slices or a wrap with scampi and lettuce or a ceasars salad or a sandwich with peanut butter and jam or a proper ice cream with fruits ...
... off to the kitchen...1 -
100 grams of extra sugar is 400 calories which is bound to put you above the WHO's recommended intake of 10% of calories.
Sugar in drinks is seen as a particular issue, compared to sugar in vegetables and fruit. http://www.bbc.co.uk/news/health-26449497
The guidelines are based on epidemiology which tends to show the top 20% of sugar intake in a population corresponding with higher rates of cancer, obesity and heart disease. Doesn't mean the sugar causes the diseases of course.0 -
This is not really the answer to your question. However, it may be a solution if you are concerned with your sugar intake.
Have you considered making your own unsweetened tea and bringing it to work with you? There are lots of teas that have caffeine and taste good without the sugar.0 -
Wow...that's a lot of empty cals. Every day?! Yeah, not good
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If you don't have a medical condition such as diabetes, don't worry about your sugar intake. There's no reason to think it's going to do anything to you.
Your calorie intake, however - that's the equivalent calories of a slice of cake, a huge fruit salad, a piece of chicken and some steamed veggies. It's a lot of calories, but I don't know what your daily caloric goal is, so if you can work it in to your daily calories and macros, then more power to you.5 -
Are you over your calories if you consume the drink? Are there any underlying medical issues that require tracking sugars?
If you answer no to both, it's up to you if you want it. If you're over your calories and/or have medical issues that sugar exacerbates, find another option.1 -
An *extra* 100 grams? I don't even get 100 grams to start with (on 1800-2000 calories/day). I would avoid it. Sugar from fruit I wouldn't worry about but added sugar I would avoid in that quantity (I mean once or twice a week, sure, but daily...that's a lot). JMO.3
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It's just calories you should be worried about from the 100g of sugar. They say there is a limit on sugar, but I'm assuming the AHA is trying to limit calorie intake instead. Liquid calories are a large cause of obesity, which can be from sugar or other things, usually just high calorie.
I consume way over what's suggested but it's not impeding weight loss, those are my end of the day boost up calories foods though. I don't eat enough during the day..0 -
Dude, that's 25 teaspoons of sugar. You're better off buying yourself a box of sugar packets or cubes (=1 tsp each), and buying an unsweetened tea.
My bet is if you add sugar yourself you'll cut the sugar/calorie content to about half or a quarter of that without decreasing your enjoyment of the drink at all.
You probably won't even taste it as any less sweet. Once all the sugar-receptors on your tongue are occupied with a sugar molecule, the rest of the sugar doesn't add to the taste, just the calories. My bet is that there's way more sugar in that drink than you need to fill up all the sweet-detectors on your tongue. That extra isn't adding anything to the taste, just your calorie total. You can only detect so much "sweet", and my guess is you'll max out your detectors at half the sugar or less.
(edited to fix math--first thought 15g/tsp sugar, but its 15 cals/tsp sugar. only 4g/tsp sugar)0 -
I love sugar, but yeah... that's a lot of empty calories!0
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Thanks for the great advice!
I will be honest, the sugar has greatly helped my productivity in the afternoon. on days where I have a lot of creative/intensive work in the morning, I'm so drained that I have difficult time functioning without a one-hour nap in the afternoon, which is obviously highly inconvenient, although I can technically get away with it.
But this green tea has allowed me to overcome that afternoon slump without the feeling of a sugar high.
as for the rest of my diet, I follow a fairly routine regimen:
Morning: vegetable rice dish
Early Afternoon: green tea, 100g of added sugar
Midafternoon: mixed beans, 1 can
Evening: green smoothie, 2 cruciferous vegetables, two fruits, juice as a mixer
Judging by my diet it seems I'm just not getting enough calories for my body's requirements, not without the green tea. When it comes to making food and cleaning up, I'm fairly lazy, I just don't like to make the time for big dishes. At the same time, even as the productivity miracle the green tea has been, I wish I could get my calories another way.
I think I'll look into making a healthy chili that still tastes good – the goal is to make a big bowl that will cover both of my afternoon meals from a single dish.0 -
Thanks for the great advice!
I will be honest, the sugar has greatly helped my productivity in the afternoon. on days where I have a lot of creative/intensive work in the morning, I'm so drained that I have difficult time functioning without a one-hour nap in the afternoon, which is obviously highly inconvenient, although I can technically get away with it.
But this green tea has allowed me to overcome that afternoon slump without the feeling of a sugar high.
as for the rest of my diet, I follow a fairly routine regimen:
Morning: vegetable rice dish
Early Afternoon: green tea, 100g of added sugar
Midafternoon: mixed beans, 1 can
Evening: green smoothie, 2 cruciferous vegetables, two fruits, juice as a mixer
Judging by my diet it seems I'm just not getting enough calories for my body's requirements, not without the green tea. When it comes to making food and cleaning up, I'm fairly lazy, I just don't like to make the time for big dishes. At the same time, even as the productivity miracle the green tea has been, I wish I could get my calories another way.
I think I'll look into making a healthy chili that still tastes good – the goal is to make a big bowl that will cover both of my afternoon meals from a single dish.
No protein at all, you must be skin and bones. Good luck avoiding diabetes consuming all that sugar.2 -
Never mind the obesity - your teeth won't thank you either!
I understand about the afternoon slump though as I used to suffer from this as well. Is your lunch perhaps a bit heavy on the "fast" carbs? I found by reducing carbs (I still eat lots of veg at lunch and sometimes some beans/pulses but the bread has gone) and increasing protein and fat, the urge to take a quick nap over my computer keyboard has disappeared.0 -
Eating excess sugar is not only increase your weight but also causes skin wrinkles, dark spots on the skin, skin sagging, and aging effects. If you eat 100g of chocolate, it has 29.5gm sugar.7
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Perhaps the caffeine in the green tea is helping your work rather than the sugar.3
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I'd be more concerned that you are not getting all your fats and protein.4
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