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Valentine’s Day is a great time to enjoy the sweets things—friends, family, and other loved ones—but all the candy and baked goods this holiday brings add to a bitter reality. According to the American Heart Association, a diet with too much added sugar can significantly increase your likelihood of heart disease. Excessive sugar intake also puts you at an increased risk of obesity, type 2 diabetes, and other chronic diseases.
While foods like fruit and milk contain naturally occurring sugars (called fructose and lactose, respectively), “added sugar” refers to any caloric sweetener added to foods during processing or preparation. Added sugars can include natural sugars as well as other, chemically manufactured sweeteners like high fructose corn syrup. As an example, a fresh pear has no added sugar. Fruit slices in syrup, however, contain a significant amount of added sugar because the syrup they’re stored in adds to the total sugar content.
According to the CDC, Americans should limit their intake of added sugars to less than 10 percent of their total daily calories. In a 2,000-calorie diet, for example, no more than 200 calories should come from added sugars. On an average day, most Americans consume more than this. That’s why candy-centric holidays like Valentine’s Day are especially important times to evaluate how we can celebrate with less sugar and more heart.
This Valentine’s Day, try celebrating with these healthier alternatives:
With these strategies, you and your family can enjoy a healthier, more meaningful Valentine’s Day. If you have additional questions about nutrition, Baylor St. Luke’s Medical Group primary care physicians can recommend strategies to keep you in good health. Make an appointment for a wellness visit with your doctor today!
Sources:
AHA | Sugar 101
AHA | Added Sugars Add to Your Risk of Dying From Heart Disease
CDC | Know Your Limit for Added Sugars
Parent Toolkit | Healthy Ways to Keep the Sweet in Valentine’s Day
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