Sugar, Sugar

A common topic that comes up with my clients is sugar. Last week, I attended a virtual conference called the Kick Sugar Summit. It has been another interesting topic for me because I totally understand it! I have a major sweet tooth. It’s eye opening to talk about this with clients and start researching sugar and how much it has changed the food industry and our health over the last few decades. The most insightful information often comes from clients or other people I talk to who cut sugar from their diet and notice the amazing benefits such as steady or increased energy, reduced inflammation in the body, improved gut health and oral health, feeling better mentally and emotionally, and better skin. Our environment has a huge impact on sugar intake. I asked my clients and friends when they crave or eat sugar the most and here are a few responses - Feeling stressed; Accessibility (such as candy bowls or treats at the office, holidays or gatherings with a lot of sweets around; Hormones (certain times of the month).

Did You Know?

“Manufacturers add sugar to 74 percent of the processed food they make”. Sugar really is everywhere now, not just the most common foods we think of like soda, candy, cake or cookies. A lot of bread has sugar and it’s often hidden in condiments or sauces. Most people who say “I don’t eat much sugar” or “I don’t really like sweets so I don’t have to worry about sugar” probably have no idea they are actually consuming large amounts of sugar in other foods. There are more than 61 different names for sugar on labels which makes it hard to spot, plus the “total sugar” listed might not be accurate since manufacturers are not required to disclose whether or not that “total” includes added sugars. “Americans consume 57 pounds of added sugar each year, on average.” Beverages are still the leading source of added sugar in the US. Excess sugar increases risk of obesity, high blood pressure, diabetes, heart disease, liver disease, and now research is starting to link sugar to Alzheimer’s and types of cancer.

5 Tips To Reduce Sugar Intake:

As with any cravings, it’s often beneficial to assess your diet as a whole to ensure you are getting enough of the essential vitamins and nutrients. Deficiencies can cause some cravings. Also, assess your lifestyle and mental state. As a coach, I guide my clients through this process to see where they might feel they are lacking in certain areas of their life and using food as an emotional crutch. Managing stress and removing the temptations from your environment will always be helpful. It’s important to identify underlying causes of cravings to determine the best next steps for controlling them.

1. Eat a balanced diet full of whole foods. Make sure you’re eating enough in general but especially protein and fiber.

2. Get plenty of sleep. Less sleep often leads to an increase in stress and appetite, both causing us to crave sugar or the desire to grab the first available snack which might not be the healthy choice.

3. Read the labels. As I mentioned above, it’s important to learn to recognize the various names of sugar so it doesn’t sneak into our diet through processed food.

4. Drink water. If you are feeling low on energy it could be because of dehydration and the body will crave something sweet to spike that energy. Stay hydrated by drinking lots of water throughout your day to minimize the cravings.

5. Swap sugar for alternative sweets. I enjoy baking and over the last few years I’ve been making healthier swaps in recipes to have cleaner ingredients in my baked goods! There are other ways to add sweetness besides processed sugars such as applesauce, honey, or dates. We have so many options now online to find healthier recipes that taste just as good or better and you don’t feel sick or sluggish after eating. Try swapping some of your favorites for a sugar free version.

What has been your experience with sugar? Share with me what you learned from this post! - CS