Sugar: Cut back, way back

Five percent. That's how much sugar should be part of a daily diet (including juices, but not including fresh fruit), according to the World Health Organization's new guideline, based on more than 9,000 studies and data sets.

Fifteen percent. That's how much the average person consumes now - three times what it should be. That's worldwide; three years ago the American Heart Association estimated the average American adult consumes 22 teaspoons and the average teen, 34 - about four and six times the healthy limit.

At risk are shorter life spans, heart disease, dental disease, diabetes, sluggishness, sleep and anxiety, to name just a few. For the first time the current generation of children is believed by international health experts to have a shorter - yes, shorter - life span than their parents, because of their record-breaking obesity rates.

What's 5 percent of a daily diet in real terms? About four teaspoons for women, and six for men. Sugar can be hidden in processed foods and is not always fully labeled (4 grams of sugar equals one teaspoon), something health advocates are trying to change. To illustrate, one tablespoon of ketchup contains a teaspoon of sugar. A container of lowfat, fruit-flavored yoghurt, about six teaspoons. One can of soda contains about 10 teaspoons. And before you say "diet," beware of the flip side of aspartame-sweetened drinks: they have no nutritional value, but can fill you up. That's part of the problem, says WHO; satiating hunger with junk instead of nutritious food the body needs to combat disease, decay, and the blahs.

Yes, food affects the mind mightily.

Not sleeping well? Feeling stressed or cranky? Too much sugar and fat, and not enough nutrition plays a significant role in mood and sleep patterns, especially affecting the body's production of serotonin - a key component of both mood stability and restful sleep. The Mayo Clinic advises a steady stream of healthy carbs (i.e., veggies, especially green and red) and protein (lean, i.e., fish and undressed chicken) to boost serotonin levels. Conversely consuming junk food on the run, mochas, Monsters and other mega-caffeine as temporary "boosters" just lead to crashes and more stress, and repetitions of that vicious cycle after another restless night.

Ten years ago when WHO last revised its guidelines, then advising less than 10 percent of daily intake from sugar, the U.S. sugar products and cereals (Special K - one teaspoon per serving; Frosted Flakes - 2.5) industries went wild, lobbying Congress to withhold its share of WHO funding. Some contentious language was removed.

This time, WHO is less intimidated. Perhaps that's in part because the public is more receptive, a little more health-conscious and more interested in life-sustaining foods and a little less in satisfying urges. Hopefully that shift is about our children.

Childhood obesity has more than doubled in children and quadrupled in adolescents nationwide in the last three decades, according to the Centers for Disease Control. In 2012 more than one third of American children younger than 18 were overweight or obese. Kids imitate adults and food habits start early and in the home. The least we can do is try to change their future, help them live as long as our own.

To do that, we must lead by example. Avocado, anyone?

Sholeh Patrick is a columnist for the Hagadone News Network who likes bread far too much and frets about her kids and grandkids. Contact her at sholeh@cdapress.com.