Breaking Up with Sugar

Sugar comes in many forms and it is sadly littered in many of our foods and beverages today. What’s marketed on the packaging can be misleading and create more challenges navigating how to find and choose healthier options for our homes.

It is known that with excess sugar consumption our bodies go through a variety of dysfunction due to excess inflammation: hormone disruption, body fat gain (especially around the midsection), difficulties in regulating brain chemistry, chronic conditions such as type 2 diabetes mellitus and heart disease are just a start.

Yet, in the world of food science and bioengineering, scientists have been able to create foods using ingredients that create the perfect texture and flavors while ensuring food safety, quality and preservation. Unfortunately, that can come with added ingredients that may not be conducive with one’s health and wellness goals. Let’s be clear that food scientists have been able to help facilitate advancements in food technology to reduce food waste and maintain integrity. It was not more than 70 years ago that food preservation techniques advanced in ways that supported a booming population growth, post World War 2. Your ability to purchase flash-frozen vegetables and fruits, canned produce, and boxed goods for convenience is because of this science.

Where opportunities lie is empowering ourselves to know how to take responsibility for the food and beverages we stock in our homes, learn how to properly read food labels and ingredient lists and navigate some of the science jargon that can be confusing and overwhelming at times. The good news is there have been many changes in the food manufacturing industry that has provided more alternatives for people and families, especially those with special dietary needs. Here, we are going to focus on sugar, the common types to look out for, and what is best to substitute.

To begin, it is important to understand HOW much added sugar we should be consuming in our diets daily - added sugar is anything you consume that does not contain natural sugars such as fruits and vegetables. It is recommended that adult women consume less than 24 grams of sugar daily, this is equivalent to approximately six teaspoons and adult men consume less than 36 grams daily, or roughly 9 teaspoons. According to the American Heart Association, American adults on average are consuming 17 teaspoons daily - this adds up to roughly 60 pounds of sugar annually. Children under the age of 19 and on average consuming roughly 16 teaspoons daily, or 53 pounds per year. If you have ever wondered why we’re seeing a steep rise in health epidemics this one place to start.

Types of Sugars to Look for on Labels:

  • Aspartame (NutraSweet, Equal)

  • Sucralose (Splenda)

  • Saccharin (Sweet ‘N Low, Sugar Twin)

  • Acesulfame Potassium [Ace K] (Sunett, Sweet One)

  • Neotame (Newtame)

  • Advantame

  • Sugar Alcohols (Sorbitol, Xylitol, Erythritol, Mannitol, Lactitol)

  • Stevia Leaf Extracts (Truvia, Purevia)

  • Monk Fruit Extract

These types of sugars listed are FDA-approved; however, can come with their own set of health issues with regular use. Be sure to look for these ingredients on your packaged goods, especially if they market to be “Sugar Free”. Typically, these types of artificial sweeteners are lab created, even if plant-based, and need to be consumed sparsely.

Tips on how to scale back on sugars:

  • Recognize if you are hungry or just having a craving. Pay attention to when you ate last, what did you eat, and go from there.

  • Increase protein intake overall. An easier way to curtail cravings starts with increasing your protein at meals. Most people are lacking in protein daily as it is and protein helps with blood sugar stability. Consuming a minimum of 25 grams of protein at each meal can make a noticeable difference.

  • Focus on portion control. When you are having a craving, portion out your treat so you reduce the blood sugar response. Our digestive system takes time to recognize when it’s satisfied, so over-indulging can happen easily. Prioritize on portion control over avoidance.

  • Modify your condiments. Many condiments contain added sugars and this is one that is easier to reduce than you’d think. You can also have condiments on the side versus tossed or coated on your foods to reduce your consumption. Dip your fork into the sauce and then your food so you can enjoy the meal without feeling guilt.

  • Drink more water. It’s not uncommon to mistaken thirst for hunger. Focus on increasing your water intake to a minimum of 70 ounces and see if you notice an improvement in your sugar cravings. Bonus - prioritize plain water and added fresh fruit or vegetables such as lemon, lime, oranges, cucumbers and herbs like mint to create flavor without the added sweetness.

  • Focus on sleep. If you find yourself not sleeping consistently well or waking up tired more often than not, try to prioritize your sleep habits if you can. Poor sleep has been shown to increase sugar cravings due to low energy.

  • Take baby steps but find one thing to be disciplined in. It is not uncommon for people to jump right in and commit to 2-3 lifestyle changes. This can be difficult to sustain and see/notice improvements. Take it one change at time and make it your consistent focus. If water is typically lacking, start there and anything else you do is bonus. Once you are consistent with that one behavior, add on a second habit. This is called habit stacking and can be very effective if done slowly, consistently and with gradual additions.

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