EXCESSIVE SUGAR INTAKE CONTRIBUTES TO PREVENTABLE DISEASES. The amount we should consume hinges on several variables, including your activity level, total calorie intake, and more. Today, I want to explore 4 tips for dropping excessive sugar intake.
Besides contributing to disease, too much sugar provides calories but no nutrients. One long-term price we pay for excessive consumption is impaired metabolism.
“Even though sugar was very expensive, people consumed it till their teeth turned black, and if their teeth didn’t turn black naturally, they blackened them artificially to show how wealthy and marvelously self-indulgent they were.”
― Bill Bryson, At Home: A Short History of Private Life
1. Dropping sugar intake – Added versus natural sugar
Growing up in Connecticut (USA), I did not understand the distinction between sugars occurring naturally in nature and added sugars.
Now I know that fruits and vegetables contain fiber, water, and a host of micronutrients. On the other hand, the M&Ms I consumed with abandon were chock full of added sugars.
And those donuts from the local bakery? The same deal; processed foods are laden with sucrose (the stuff you find in your table sugar) and high fructose corn syrup.
My goal is to limit added sugars to 10 percent of my total calorie intake. This amount aligns with the U.S. Dietary Guidelines for Americans. Here’s how I did it:
- I cut back on my morning juice (and don’t miss it). I switched to plain water, small amounts of coffee, and black tea. Many of us forget that fruit juices are laden with sugar, albeit naturally occurring.
- I ditched my occasional soft drink (Sprite, if you must know). In addition to causing weight gain, this habit also increased my risk of chronic diseases. Among the conditions associated with sugar-sweetened beverages are high blood pressure, heart disease, type 2 diabetes, and metabolic syndrome.
My body does not recognize calories from drinks in the same manner it does from food. The drink’s calories and sugar are rapidly absorbed, leading to a quick rise in my blood sugar levels.
2. Dropping sugar intake – Whole foods
With age, I am increasingly shocked at how much processed or refined food Americans consume. Moreover, additives and artificial substances are virtually de rigueur (required by custom).
On the other hand, whole foods haven’t been processed or refined. They are also free of additives and other artificial substances. These foods include whole fruits, legumes, whole grains, vegetables, and meat on the bone.
At the other end of the spectrum are ultra-processed foods. Sugar, salt, fat, and additives are combined into an irresistibly tasty blend. Unfortunately, this engineering makes it challenging for individuals to moderate their food intake.
Here’s the problem: Modern manufacturing processes allow for the creation of ultra-processed foods. Companies fraction whole foods into “substances, chemical modifications of these substances, assembly of unmodified and modified food substances, frequent cosmetic additive use, and sophisticated packaging.”
So, what are examples of these hyperpalatable foods? I began to search for lists of ingredients containing at least one item characteristic of an ultra-processed food group, substances never or rarely used in my kitchen:
- High-fructose corn syrup
- Hydrogenated or interesterified oils
- Hydrolyzed proteins
- Additives are designed to make the product more appealing (flavorings, flavor enhancers, colors, emulsifiers, thickeners, sweeteners, bulking, anti-foaming, carbonating, gelling, foaming, and glazing elements).
I avoided soft drinks, chips, sugary cereals, and fast food. I have blogged about the perils of ultra-processed foods, but you may be surprised to hear this statistic:
Nearly 90 percent of the added sugars in the average American’s diet are from ultra-processed foods. Only nine percent is from foods prepared from scratch using whole foods.
Ultra-processed foods and added sugars in the U.S. diet: evidence from a nationally representative…
Objectives To investigate the contribution of ultra-processed foods to the intake of added sugars in the USA…bmjopen.bmj.com.
Cooking from scratch can help you avoid added sugars, too. I am not a very capable cook, so simple meals such as marinated meats or roasted vegetables can be a delicious solution.
3. Dropping sugar intake – Toss the table sugar.
Do you have white or brown table sugar? You may want to put it away. Honey, molasses, and syrup were all adding sugar to my diet. (I love pancakes with copious amounts of maple syrup.) I regularly added two or three tablespoons of sugar to my morning Earl Grey tea.
My hack: I slowly decreased the sugar in my tea. From three to a pinch. But here is the remarkable thing — I did not miss the missing sugar. My taste seemed to change over time. My goal is not to wrench everything enjoyable from my life but to optimize my health and well-being while keeping joy.
If you want to wean your sugar intake, consider cutting your current sugar use in half. Alternatively, try this hack: Add a dash of ginger, cinnamon, nutmeg, or allspice to your food. A splash of cinnamon in my morning espresso allowed me to ditch the sugar completely.
4. Sleep
The last one may surprise you. I improved my sleep. Poor sleep has been linked to numerous health problems, ranging from depression to impaired immune function.
But did you know that lack of sleep can impact the food types you choose to eat? With insufficient sleep, we are more likely to consume foods that are higher in sugar, salt, fat, and calories. In addition, we are less likely to eat fruits and vegetables.
The reverse is also true: Consume a lot of sugar, and you have a higher chance of suffering from insomnia. That is the conclusion of a study of postmenopausal women.
By getting sufficient sleep (and I admit it is an ongoing struggle), I got better control of my historically suboptimal diet.
I’m Dr. Michael Hunter. The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for joining me in this look at 4 keys to dropping sugar intake.
