Are You Being Sabotaged By Sugar?

With Valentine’s Day right around the corner, I want to talk to you about sugar! Are you one of the many people who swore off sweets starting January 1st? Do you opt for sugar-free versions of your favorite coffee creamers and ice cream?  Maybe you even bake with swerve or Splenda because it’s not traditional sugar?

Guess what? All sugar is detrimental - even the fake sugar! Most people are eating and drinking more sugar than they even realize because sugar has sneaky new names that are harder to find on food labels. Sure, the products might say “no sugar added” - but I bet if you read the label you would see one of these sneaky names on the back:

  • Dextrose, Fructose, Glucose, Maltose, Sucrose…anything with an “ose” at the end (the chemical name for sugar)

  • Corn Syrup

  • High-Fructose Corn-Syrup

  • Malt Sugar

  • Maltodextrin

  • The list goes on. 

There is also the danger of chemical-laden artificial sweeteners and GMO sugar beets that have glyphosate, but that will have to be a topic for another day. 

So, what are the things that naturally contain sugar vs have sugar added? WHY is sugar in everything we eat? And WHY is it so bad for us?

Here are some facts about sugar:

All sugar, whether natural or processed, is a type of simple carbohydrate your body uses for energy. Fruits, vegetables and dairy foods naturally contain sugar. "Added sugars" are the sugars and syrups added to foods during processing. Sodas, desserts, and energy and sports drinks are the top sources of added sugars for most people in the U.S. But these aren't the only foods with added sugars.

Why is sugar added to so many foods?

Adding sugar to processed foods makes them more appealing. Sugar is also added to foods because it:

  • Gives baked goods flavor, texture and color

  • Helps preserve foods, such as jams and jellies

  • Fuels fermentation, which enables bread to rise

  • Serves as a bulking agent in baked goods and ice cream

  • Balances the acidity of foods containing vinegar and tomatoes


Why are added sugars a problem?

Foods with added sugars contribute extra calories to your diet but provide little nutritional value. Eating too many foods with added sugars sets the stage for potential health problems, such as:

  • Poor nutrition. If you choose sugar-laden foods instead of more nutritious foods, you miss out on important nutrients, vitamins and minerals. They are also addicting, so the more you eat, the more you crave which means you’re more likely to keep reaching for those sugary treats instead of good-for-you-finds.

  • Weight gain. There's no single cause for being overweight or obese, but added sugar contributes to the problem. It's easy to consume loads of extra calories when eating foods that are sugar sweetened.

  • Increased triglycerides. Triglycerides are a type of fat in the bloodstream and fat tissue. Eating an excessive amount of added sugar can increase triglyceride levels, which may increase your risk of heart disease.

  • Tooth decay. Sugar promotes tooth decay by allowing bacteria to multiply and grow. The more often you eat or drink foods with added sugar, the more likely you are to get cavities.


So how do you eat foods that contain natural sugar vs. added sugar?
The Dietary Guidelines for Americans recommend that adults limit added sugars to less than 10% of daily calories. For a 2,000-calorie diet, that means no more than 200 calories a day should come from added sugars. To put this number into perspective, 1tsp (4 grams) of sugar has about 16 calories. A 12-ounce can of regular soda has about 150 calories — about 10tsps (40 grams) of sugar.

So if you have a can of soda, or energy drink, or cupcake, does that mean you can’t have sugar in any form - natural or added - for the rest of the day? Let’s be clear: Consuming foods that contain natural sugar - like fruits, vegetables, grain, and dairy - is perfectly fine. Plant foods also have high amounts of fiber, essential minerals, and antioxidants that your body needs to thrive. Dairy items contain protein & calcium essential for a healthy brain and body. But once you’ve hit your max for added sugar for the day, you should really try hard not to have any more. 

Your body digests foods with naturally occurring sugar slowly, so the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.

So how can you reduce the added sugars in your diet? 

Here are some of my favorite tips:

  • Check nutrition labels! You would be surprised at what every day items include sugar! I recently discovered my favorite chicken broth has sugar! Who would have thought?

  • Drink water or low-fat milk instead of sugary sodas or sports drinks. That goes for coffee drinks, too.

  • Skip the fruit juice and eat the actual fruit to get the fiber as well.

  • Skip sugary and frosted cereals.

  • Opt for reduced-sugar varieties of syrups, jams, jellies and preserves.

  • Choose fresh fruit for dessert instead of cakes, cookies, pies, ice cream and other sweets.

  • Choose nutrient-rich snacks such as vegetables, fruits, low-fat cheese, whole-grain crackers and low-fat, low-calorie yogurt instead of candy, pastries and cookies.

If you’re finding difficulty navigating food labels, max amount of added sugar a day, or just feeling overwhelmed by all of the different types of sugar you need to look out for, message me and we can have a complementary discussion about how to get your sugar intake under control!

Christine Leone