Sucrose,
high-fructose corn syrup,
barley malt,
rice syrup,
dextrose,
agave,
honey,
maltodextrin...
whatever the name, sugar has the ability to sneak into foods you would least suspect.
Added sugars are added to a product when it is processed or prepared. Products that contain added sugars aren't always the delicious desserts that you may be thinking of. Items like pastas, tomato sauce, salad dressing, or breads can all contain high levels of sugar which can lead to increased rates of health issues.
Diabetes and obesity are more commonly associated with an excess intake of sugar, but a 2014 Harvard study shows an association of a high-sugar diet and mortality from cardiovascular disease. Although they are researching how exactly this happens, the excess sugar overloads your liver which over time accumulates into fat. Fatty liver disease, inflammation, weight gain, and high blood pressure are all contributors to heart disease.
The American Heart Association recommend a limit of 9 teaspoons (36 grams) for men and
6 teaspoons (25 grams) for women each day.
Nutrition labels now are showing added sugars which help make this somewhat more attainable.
I personally identify as a sugar addict which is what drew me to do some more research to share with all of you! Here are some tips I have investigated if you are interested in breaking your habit too.
Create new coping mechanisms
Instead of reaching for a cookie on a bad day, take a walk around your neighborhood or sit down and journal for 15 minutes. I find I feel a lot better finding different practices to eliminate stress than scarfing down all that sugar.
Take a sugar detox - 3 or 30 days!
Registered Dietitian, Brooke Alpert, recommends going three days without any added sugars. She has found its easier and more successful to go cold turkey instead of weaning yourself off.
Say no to soda & YES to sparkling water
It takes time to adjust to no-sugar added sparkling waters, and if LaCroix just doesn't hit right, try Trader Joe's Seltzers With A Splash. No added sugars, but with a splash of real juice, they are the perfect refreshment!
Investigate "dessert" recipes with no sugar
Being a big dessert gal, I have been experimenting a lot with "nice" cream. Made from bananas and your choice of milk (look at that label!), I add in cacao powder, cinnamon, or nuts. Freeze the bananas in large chunks, add to a food processor and blend with milk until creamy!
Pack snacks - every time! When you think you're running out for 20 minutes... and then that turns into 2 hours and you're feeling hungry, always have a snack on hand! Pumpkin seeds, apples, homemade popcorn are all some things I make sure to keep in my backpack to avoid purchasing sweet treats!
As always, check our Pantries page for the food pantries hours and eligibility requirements each week.
Visit www.ZESTNutritionService.com for nutrition counseling, kombucha making, and cooking classes!
References:
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