Sugar - the not so sweet addiction

​Eliminating "added" sugar from your diet is a challenging undertaking.  Even products not thought of as sweetened, like bread and sauces, can be laden with sugar.  Some of the worst culprits are low-fat foods. These sound like they should be good for us but when the fat is removed, it is often replaced with additional sugar.  For this reason, I avoid low -fat foods like the plague - Just give me good healthy fat and cut out that evil sugar!

When it comes to packaged foods, reading the ingredients is a good start, but this villain comes in many guises.  Watch out for words ending in "ose" like fructose, sucrose, maltose, dextrose, and the all too common, high fructose corn syrup.  Oh, and don't be lured by the phrase "sugar-free."  This usually means the bad sugar has been replaced by an even worse artificial sweetener like aspartame.  These have their own health issues (many still unknown) and should be avoided.  When you want to add a little sweetness,  raw honey, maple syrup, or coconut palm sugar are healthier choices - but don't go overboard - these are sweet treats and should be eaten in moderation.

The good news
Not all sugar is bad.  Yup, there is a silver lining for your sweet tooth. The simple sugars found naturally in fruits, vegetables, nuts, beans, and whole grains won't impact your health negatively. These wholesome foods are packed with nutrients and fiber that your body needs and welcomes.  

How much is too much?
The American Heart Association recommends that women stay under six teaspoons a day and men under nine teaspoons.  This refers to added sugar and not the naturally occurring sugars found in fruits, vegetables, grains, and milk.  Unfortunately, food labels don't yet distinguish between the two.  Use these guidelines to help control your intake of added sugar:

• 4 grams of sugar equal one teaspoon
• No more than 8 grams of sugar per serving (2 teaspoons)
• Total daily intake of sugar should not exceed 24 grams for women or 37 grams for men

Three steps to cut back on sugar

• Realize how catastrophic excess added sugar could be to your health.  If you're interested in the science behind sugar and how our bodies handle it, watch this powerful video:  Sugar: The Bitter Truth by Robert Lustig.  Suffice to say; it's scary stuff.  In a nutshell, when we consume excess sugar (especially in the form of fructose) it ends up as fat in our liver: This can lead to liver disease, type 2 diabetes, cardiovascular disease, and other unwelcome conditions. The good news is that the fructose in fruit doesn't harm us this way.  Whole fruit comes perfectly packaged, and the fiber slows down the release of sugar into the liver.  This way it can be metabolized easily - just like nature intended! 
• Wean yourself away from sugar by using a little less each time.  Cut back on processed foods - most are loaded with sugar and other undesirable ingredients. 
• And most importantly - ditch the soda!  If you need help loving water, check out an earlier blog: Cheers to water!

Think of this as a lifestyle change and not a diet.  Diets don't work: If you go back to your old ways afterward, what's going to be different?  A recent study showed that when people changed their eating habits for the better, they craved the healthier foods after just six months.  You may experience some withdrawal symptoms when you cut back on sugar - it is, after all, an addictive substance.  But hang in there - These will be short-lived, and the feeling of well being afterward will be so worth it. ​

References:
Dr. Weil - Is coconut sugar a healthier sweetener?
Harvard School of Public Health - Added sugar in the diet
The New York Times - Is sugar toxic?
Nancy Appleton, Ph.D. 46 Reasons sugar ruins your health 
The New York Times Video - Making the case for eating fruit