Curb Your Sugar Addiction!
The American Heart Association recommends that adults should limit their added sugar consumption to 6 teaspoons or 25 grams (100 calories) for women and 9 teaspoons for men or 36 grams (150 calories). On average, Americans consume about 17 teaspoons of sugar each day! As a result, consuming too much sugar in the diet may contribute to adverse health conditions including diabetes and heart disease. Added sugars may appear hidden on the food label as sugar has many names. These names include: glucose, fructose, maltose, molasses, corn syrup, honey, maple syrup, lactose, agave nectar, maltodextrin, or brown rice syrup. Also, there are several more that exist, with the aforementioned names being the most popular.
Check the nutrition facts label for any packaged food that you purchase. Also, track the amount of added sugar you consume daily.
For example, health apps like MyFitnessPal can help us track our meals. It provides us with a large food database to show us the nutritional content in each food we consume. When I started my weight loss journey and logged my meals for the first time it revealed an ugly truth about how many calories and added sugar I was consuming. A 12-ounce can of Coke contains 33 grams of sugar! A medium coke (21 fl oz) at any fast establishment contains 44 grams of sugar, way over our daily limits.
Considering that I was ordering a large drink with my upgraded value meal, the added sugars sky-rockets in the 100s easily in that single entree. Knowing how much sugar I was consuming allowed me insight into why I was having problems losing weight. Sugar, which is a carbohydrate, contains 4 calories per 1 gram. That means that I was consuming over 400 additional calories in my meals just by ordering a large drink. These days I just opt for water with the occasional lemon squeeze, as sugary drinks do more harm than good to an individual seeking a healthy lifestyle.
Opting for natural substitutes to sugar is a healthy and sensible option to curb our sweet tooth. These alternatives include cinnamon, cardamon, allspice, cloves, nutmeg, mace, and vanilla bean, all of which have negligible amounts of added sugar in them.
So, limit your consumption of sugary drinks like sodas, fruit juices, and other sweetened beverages. Candy should also be limited as the calories from here are purely empty. Fruit, however, are high in micronutrients that our bodies require and most are good sources of fiber. Choose a fresh piece of fruit such as a vitamin-C-rich mandarine orange to snack on, or add a cup of frozen strawberries to a whey protein smoothie for a sweet healthy treat that leaves you satiated for hours.
By regulating the amount of added sugars that are in your diet, you will be able to improve your health and lower your risk for obesity–and tooth decay. A quick tip that I’ll share with you that has worked quite well for me is to brush your teeth when you get a sweet tooth, because going for something sweet after that always disturbs my tastebuds. Also look into natural whey protein isolate powders that are low in sugar for those late-night cravings. The objective of any sensible wellness program is not to deprive oneself of all indulgences, rather moderate our diet to avoid adverse health conditions and hindering our progress.
References:
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American Heart Association. (2020). Added Sugars. Retrieved from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
- Angeles Institute. (2020)Daily Sugar Intake. Retrieved from: https://www.angelesinstitute.edu/thenightingale/daily-sugar-intake#:~:text=The%20average%20American%20consumes%2017,calories%20per%20day%20for%20women
- AHA Scientific Statement. (2019). Dietary Sugars Intake and Cardiovascular Health. Retrieved from: https://www.ahajournals.org/doi/pdf/10.1161/circulationaha.109.192627
