Sugar has been villainized as an addictive and habit forming substance, meaning the more of it we eat, the more of it we crave. Excess sugar in ones diet can also lead some pretty serious health issues, so let's give sugar a break down, what is the difference between added and natural sugars? There are more than 44 pseudonyms for sugar that you will see on food labels, so it can be very hard to avoid if you don't know what it is you're looking for. One of the major obstacles when it comes to reducing your sugar intake is recognizing hidden sources and then avoiding them. So in this blog I'll offer some tips on what to look for and avoid...
So let's just put this out here to start, TOO MUCH SUGAR IS BAD. You would think a statement like that would be obvious, but I don't want any miscommunications. Now with that out of the way, let's get down to business.
Sugar alters our brain chemistry, specifically by altering our dopamine (feel-good hormone) levels. Therefore, to maintain this "high" feeling, the brain craves more sugar. Also, too much sugar can increase your chances of heart disease, diabetes, high blood pressure, and even disrupt sleep. It can disrupt your gut microbiome and on an outwardly appearance, it can (will) cause weight gain.
The FDA estimates that on average Americans get about 13% of their total calories from added sugars; primarily from sugary drinks, snacks, and sweets. "Added sugars" are those added during processing, typically in the form of syrup (of any kind). Natural sugars, however, are those found naturally in whole foods (such as lactose in milk or fructose in fruits and vegetables).
Understanding the difference between the two is important, Added sugars are empty calories and contain no nutritional value, while natural sugars are packed full of vitamins, nutrients, fiber, protein, and even fats.
It's very easy to go overboard on added sugar (think energy drinks or vitamin water) than it is to over do it on apples, carrots, and plain Greek yogurt (all of which has fiber and protein which fills you up quickly).
The USDA and World Health Organization both recommend to limit added sugars to less than 10% of daily total caloric intake. For your average adult on a 2,000 calorie diet that's about 50 grams of added sugar per day. For reference, a single vitamin water has 32 grams of sugar in a 20 oz bottle. That's about 2/3 of your daily recommended limit in just one drink.
To start cutting back on your sugar start thinking about the bookends of your day, breakfast and post-dinner desserts are typically where most Americans get majority of our added sugars. Opt for savory breakfasts such as avocado toast, almond butter toast, an egg skillet full of sautéed veggies or plain Greek yogurt with fresh blueberries. After dinner, give your body 30 minutes to digest and maybe even brush your teeth to prevent you from snacking later. If your brain is still hung up on having something sweet, try sipping on an anti-oxidant rich warm cup of tea.
For more ways to cut back on sugar, shoot me a message or call to continue the conversation.
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