Think You’re Not Eating Too Much Sugar?
I think we can all relate to having a “sweet tooth.” This may be in the form of an ice cream treat enjoyed before bed or indulging an M&Ms craving mid-afternoon. But that sweet tooth might be more harmful on your body and overall health than you think. Even for those of you who believe in moderate consumption of sugar, this might throw you for a loop!
The World Health Organization recommendation for added sugars is 25 grams per day. If you ate a sweetened yogurt and added a spoonful of sugar to your coffee this morning, you’ve likely already exceeded your sugar limit and are well on your way to eating too much sugar.
It’s no secret that a sugar habit is the culprit for many health-related conditions. Eating too much sugar has been linked to cancer, liver damage, heart failure, and other serious conditions. It’s common for many Americans to eat four times the recommended amount of added sugar (often without even knowing it) thanks to hidden sugars added in common food products.
What about “natural” sugars?
Sugar comes in many forms besides just the white sugar we buy at the grocery store. Unfortunately, harmful effects of sugar result from all forms. Table sugar and high fructose corn syrup are bad news. But, even natural sweeteners like honey, organic cane sugar, coconut sugar, and maple syrup are not necessarily healthy. They still convert to sugar and eventually fat in your body. In other words, they go through the same breakdown and distribution process after consumption.
Americans especially are consuming more sugar now than ever before. Though sugar in some form is naturally present in many foods, by itself it contains no nutrients. It provides only empty and quickly digested calories that pull minerals from the body during digestion. Naturally contained sugars in fruit and vegetables are balanced by the fiber, vitamins, enzymes and other properties of the fruit/vegetable which slow sugar digestion and help the body deal with it more easily. Processed varieties, on the other hand, provide none of these benefits and instead create these harmful effects in the body such as increasing bad cholesterol and triglyceride (fat) levels. Plus, it can contribute to weight gain, cravings, sleep trouble, and more via leptin resistance.
Eat this not that.
It’s okay to eat natural sugars such as those found in fruits, but still in moderation. A non-starchy vegetable will always win in nutrition comparison. Some fruits contain high levels of sugar, so if you’re suffering from belly bloat and already limit your refined sugar intake, try limiting apples, pears, dried fruits, and mangoes.
Cutting calories is not necessarily the answer because “a calorie is not a calorie.” The effect of a calorie from sugar is different from the effect of a calorie from lean chicken. And added sugar is often disguised on food labels under carbohydrates and other names.
Sugar creates an addictive response in the brain which doesn’t fill you up but instead encourages you to eat more. In other words, the more you eat, the more you crave. And that’s exactly why food manufacturers want you to indulge in their sweet treats because they know you’ll be hooked and eat more and more. This, of course, leads to more calories going into the body and could ultimately lead to stored fat and weight gain.
To help combat the negative effects of sugar and kick the cravings to the curb, avoid breads and pasta and grains because they convert to sugar. And of course, steer clear of sugary snacks and drinks. Choose fruit or better yet, some veggies, a small handful of almonds, or protein such as a cheese stick or a few slices of turkey. I know this might sound impossible to some of you, but try it and see if you don’t experience more energy, more focus, less bloating and better sleep after 2 weeks of reducing or eliminating sugar in its many forms.
