Do you have a sweet tooth? Love sugary foods? If so, you’re not alone.
But did you know that consuming an excess of sugar each day contributes to many chronic health diseases including metabolic and autoimmune disorders and poor digestion?
Did you know that Americans consume about 19 – 22 teaspoons of sugar daily, but the recommended amount by the American Heart Association is 6 teaspoons or less if you’re a woman and 9 teaspoons if you’re a man? Wow! Since there are about 20 calories per teaspoon, if you eat 22 teaspoons per day, that’s an extra 440 calories per day or 3080 calories per week which is enough to cause weight gain of almost a pound a week by eating that much sugar! (Ok, enough math!)
Why is sugar so addictive?
Addiction is defined as a situation where your brain chemistry has been altered to compel you to repeat a substance or activity despite harmful consequences (Dr. Alan Greene). And when we consume sugar, opioids and dopamine are released in our body, giving us that feeling of pleasure or reward. So you want to continue eating more and more sugar. But the problem occurs because as we repeatedly eat sugar, our brain adjusts to less dopamine. So the only way to feel that same “high” is to eat more sugar and more often. Basically, we build up a tolerance and our body begins to crave more sugar (despite the negative consequences).
There are two basic categories of sugar found in our foods:
Natural – in fruits and vegetables; Why are fruits and veggies okay to eat if they contain some sugar? Because they also have nutrients like vitamins and minerals as well as fiber (if eaten whole, not in juice). Fiber keeps you fuller longer and helps with digestive regularity. Remember, natural sugars increase as fruit ripens. So here’s a tip — if you want to eat a banana and are watching your sugar levels, eat a green one – not one that is fully ripe.
Added sugar – sugar that is added to the product; found in drinks like sodas and sports drinks as well as in processed foods like cakes, cookies, candy, and breads. These don’t have nutrients such as vitamins, minerals, and fiber (like fruits and veggies do). And because they don’t have much fiber, it’s easy to overeat since you don’t feel full after eating them – you just want more!
How much sugar is in your favorite foods?
Starbuck’s caramel frap – 12 ounces has 54 grams
Wendy’s frosty – a small frosty has 44 grams
Sports energy drink – 32 ounces has 34 grams
M&Ms – small package (1.69 oz) has 30 grams
Twix candy bar – 2 oz package has 28 grams
Vanilla ice cream – 1 cup has 28 grams of sugar
Chocolate Hostess cupcake – 19 grams
Vanilla wafers – 8 cookies have 11 grams
Oreo cookies – 2 cookies have 13 grams
Carrots – 7 baby carrots have have 3.3 grams
What happens when you eat an excess of sugar?
*Increased risk of dementia
*Increased risk of inflammation which can cause various chronic diseases including autoimmune disorders, chronic joint pain, metabolic issues
*Elevated blood glucose levels
*Increased risk of fatty liver disease
*Increased risk of type 2 diabetes
*Increased risk of high blood pressure and heart disease
*Symptoms such as brain fog, fatigue, headaches, stomach pains
*Disrupts gut microbiome
*Decreases immunity
*Increased risk of having a sugar addiction
*Increased risk of excess fat, weight, and obesity
*Increased risk of dental cavities
*When eating more sugary foods, you’re also probably NOT eating an overall balanced diet so nutritional deficiencies and malnourishment is possible.
How do you reduce your sugar intake?
First, be aware of hidden sugars in your foods such as ingredients ending in “ose” like dextrose, fructose, sucrose, and maltose. Read labels and avoid foods containing them especially High Fructose Corn Syrup (HFCS).
Second, eat whole foods including fruits, vegetables, meats, whole grains and nuts (if you can tolerate them), and foods high in macronutrients (proteins, complex carbs, and healthy fats). You can eat “sweeter” veggies like sweet potatoes which will often satisfy that sugar craving.
Healthier foods are digested slower which means your blood sugar won’t spike so you won’t feel tired, hungry, or experience brain fog after eating.
If you have a sweet tooth, though, what can you do?
You can incorporate small amounts of more natural sugars like honey or coconut sugar into your eating plan. However, do so in small amounts. I actually prefer Stevia and Monk Fruit because neither cause a rise in your blood sugar and don’t leave a bad aftertaste. Some people also tolerate erythritol or xylitol (both are sugar alcohols) found in products like Swerve. But be cautious about sugar alcohols. See what your body likes best through trial and error. Listen to your body by observing how your body reacts. You should not have unpleasant gastrointestinal issues nor should you get a headache or have brain fog after consuming them.
Reducing processed and refined sugar is better for your health in so many ways. Try one of these ideas by choosing one as a small step this week.
And if you’d like additional help, join my 5-Day Sugar Detox challenge. It’s free and we begin 10/15/23 and finish on 10/19/23. You’ll learn where sugar is hiding, what food manufacturers do to be extra sneaky, get some delicious and healthy recipes, and have support from me – someone who not only helps clients but has walked this journey as well. And you’ll begin your road to decreasing your brain fog, fatigue, belly bloat, pain, and weight struggles. So click here for details and to sign up. It’s free.
Would you like help in kicking your sugar cravings for good? If so, contact me here for a free 20 minute consult. As a health and wellness coach, I help women who have sugar cravings, fatigue, brain fog, pain, and weight management issues. Some have autoimmune issues, some are in midlife with hormonal imbalances, some have digestive complaints. But you don’t have to stay where you are. There are things you can do, and I’d love to help you. — Leah Cheshire, NBC-HWC
