Too much added sugar has consistently been associated with a host of health issues, ranging from obesity and type 2 diabetes to cardiovascular disease and even certain cancers [1]. In this article, we’ll discuss the dangers posed by too much added sugar and discuss ways to reduce our sugar intake while toning down our sweet tooth with healthier options.
The Dangers of Excess Sugar
The risks associated with excessive added sugar consumption are many and include.
- Excessive added sugars contribute significantly to the obesity epidemic. Beverages and processed foods laden with sugars can lead to an excessive calorie intake, promoting weight gain and obesity [2].
- A high intake of added sugars has been linked to insulin resistance, a key factor in the development of type 2 diabetes [3].
- Excessive sugar intake is associated with an increased risk of heart disease [4].
- Not to mention excess sugar intake can lead to nutritional deficiencies both due to a lack of nutrients being consumed because sugar-laden empty calories are taking the place of wholesome nutritious foods but also because some nutrients act as cofactors in sugar metabolism and get depleted when sugar intake is high.
How to Reduce the Sugar and Lessen the Cravings
Here’s some practical steps to reduce sugar intake and curb those persistent sugar cravings.
- Read Food Labels: Familiarize yourself with food labels and ingredients lists. Look out for hidden sugars under various names such as sucrose, dextrose, high-fructose corn syrup, and agave nectar. Fortunately for us, the FDA now requires sugars that are added to a food product to be listed on the food label. Just look for Added Sugars listed underneath Total Carbohydrates on the food label to see how much sugar has been added to each serving. If it contains more than 8 grams of added sugars, then you may want to find a lower sugar alternative. The key is to limit your daily added sugar intake to no more than 10% of your daily calories. For a 2,000-calorie diet, that’s 50grams (about 12.5 teaspoons) of added sugar per day. This amount doesn’t include natural sugars such as fructose from fruit or lactose from milk.
- Choose Whole Foods: Opt for whole, unprocessed foods whenever possible. Fresh fruits, vegetables, and whole grains are not only nutritious but also naturally free of added sugars.
- Stay Hydrated: Sometimes, our bodies misinterpret thirst as hunger, leading to unnecessary snacking. Stay hydrated throughout the day to help manage sugar cravings.
- Balance Your Meals: Including a balance of protein, healthy fats, and fiber in your meals can help stabilize blood sugar levels, reducing the likelihood of sugar cravings.
Low-Sugar Sweet Treats
Now, we all enjoy a sweet treat occasionally. Finding ways to satisfy your sweet tooth without sabotaging your health is the key to an enjoyably healthy diet. Let’s satisfy that sweet tooth in a healthier way. Whether you need a pick-me-up afternoon snack or just a taste of sweetness after a meal, these easy No-Bake Energy Bites recipe is a delicious and nutritious low-sugar snack. See recipe for details.
The dangers of too much added sugar in our diets are undeniable. By understanding these risks and implementing simple lifestyle changes, we can safeguard our health and well-being. Let us commit to making informed choices, reading labels, and embracing whole, nutritious foods. Together, we can build a healthier and happier future for ourselves and generations to come.
- References:
- Malik, V. S., Pan, A., Willett, W. C., & Hu, F. B. (2013). Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 98(4), 1084–1102.
- Hu, F. B. (2013). Resolved: there is sufficient scientific evidence that decreasing sugar-sweetened beverage consumption will reduce the prevalence of obesity and obesity-related diseases. Obesity Reviews, 14(8), 606–619.
- Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., & Hu, F. B. (2010). Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation, 121(11), 1356–1364.
- Yang, Q., Zhang, Z., Gregg, E. W., Flanders, W. D., Merritt, R., & Hu, F. B. (2014). Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Internal Medicine, 174(4), 516–524.
