No Added Sugar Please!

March 23, 2022

My friend Julia was telling me about her sugar addiction. Sugar is addicting. I know she is not alone with her frustration. So many folks have a dependence on refined sugar. In fact, the more we have, the more our brains tell us to eat more and more. I don’t use the term “addiction” lightly.

Most of us know that excess sugar in our diet isn’t good for us. Duh! Too much sugar can result in weight gain, migraines, acne, mood swings, heart conditions, inflammation and a whole host of related health conditions, including brain related issues such as Alzheimer’s and dementia. And yet, so many of us persist in over indulging in sugary foods.

When I mention sugary foods I’m referring to added refined sugars as opposed to naturally occurring sugar found in foods such as milk and fruit and vegetables. Sugar might taste good, but processed sugars aren’t good for us. Sugar in soda, baked goods and other sweets spikes blood sugar, which isn’t healthy. A piece of cake may give a boost of energy for a brief period, but then a crash, and then your brain tells you to eat more cake, and the cycle continues.

I’m also including foods that you wouldn’t think of when talking about a high sugar diet. Almost everything pre-packaged has added sugars. In fact almost 80% of products in your grocery store have added sugars. Read the labels! Crackers (my favorite), breads (more of my favorite) pasta sauce, the list goes on.

Here’s the rub: Carbohydrates are an important source of energy for our cells, so we need some carbs. Sugar is classified as a carbohydrate. However, sugar has no nutritional value other than providing calories. The American Diabetes Association has a great explanation of the types of carbs and how to choose the best ones to maintain healthy blood sugar.

Not only does added sugar spike your blood sugar and promote weight gain but there are major adverse long-term effects of sugar throughout your body.

How to “get off and stay off” sugar

Step 1 Awareness

Honesty: Be open to the truth. Take this quiz to determine if you are addicted to sugar.
Identify: When do you most crave sugar? And what habits have you developed as a result of those cravings? Do you start out your day with coffee and a pastry? Need a cookie (or 4) in the afternoon? Must have dessert to end your dinner? Find yourself stuffing crackers in your mouth after a stressful work meeting? By identifying these behaviors you can work to change them.

Step 2 Strategies

Set Your Goal: Do you want to go “cold turkey” or gradually reduce sugar sources in your diet? Tell others like your friends, family and co-workers so they can support you. They can help you be accountable to your goal.
Keep a Journal: Food and feelings are important. But you have to be honest! If your day was super stressful, did you crave sweets more? Just knowing you’re going to write it down helps you slow down enough to make better choices.
Water: Lots of water! If you are tired, drink a big glass of water. If you are hungry, drink a big glass of water. Not only can water help flush out toxins, it helps oxygenate your body, giving instant energy. Water also fills you up, allowing your cravings to take a pause. Staying hydrated is key to success, plus it’s good for your organs, including clear skin.
Cut Soda: All sodas are off the accepted list of beverages. Sodas with sugar are a big no-no (140 unnecessary calories per can of soda) and so are the ones that have sugar substitutes. Sugar substitutes don’t have calories, but they can make us feel hungrier and actually slow our metabolism!
Ban Sugary Drinks: Sports drinks, fruit juices, sweetened waters, sweetened coffee or tea, energy drinks, etc… if you are trying to “get off” sugar then just say no to these beverages.
Up Your Protein: Protein will keep you from getting as hungry. When we are hungry, our brain tells us to get a quick fix, and what’s a better quick fix than a candy bar?
Eat Often: Many folks find that eating every few hours with planned meals and snacks keeps their blood sugar levels even. If you allow yourself to become too hungry, you may make a snap decision that you might regret later.
Limit fruits: Even though fruit is high in fiber, vitamins and antioxidants, it does have sugar. Fortunately, the sugar in fruit doesn’t cause extreme spikes in blood sugar levels, but moderation is key to not add any unneeded calories. Limit smoothies and acai bowls. Try a bowl of berries instead!
Remind Yourself: Review your journal from time to time. Look for patterns of behavior. Like the commercial about being “hangry,” you can be grouchy when you are hungry, and hungry when you’re grouchy. I tend to get like that around 4pm every day. It’s like clockwork. If I have planned a snack of something like an apple and piece of cheese, then I am fine (and nicer) until dinner.
Plan Your Plate: Set yourself up for success by planning a low-carb dinner. I always feel great after a healthy meal. It’s so easy to plan out meals in advance with the DinnerTime Planner. Choose a Low-Carb dietary style in your DinnerTime Profile Builder so all the selections are compliant with your intentions. If you are going out to dinner, check the menu in advance and decide what you will order.
Grocery: I shop with a purpose. With the DinnerTime Grocery List in hand on my phone, I only purchase what is needed and avoid the cookie aisle. If it’s not in the house, then I can’t eat it!
Post It: Many folks find that posting notes in the snack cabinet, on the cereal boxes and on the fridge is super helpful.
Be Kind: Don’t be too tough on yourself .There will be times when I want to eat a piece of cake, or taste a friend’s homemade cookie. And that’s ok. Limit your portion. If you over-indulge, think of it as tripping on the stairs. Catch yourself, regroup. Don’t keep falling!

Crazy fact: American adults consume an average of 77 grams of sugar per day, more than 3 times the recommended amount for women. This adds up to around 60 pounds of added sugar annually – that’s six, 10-pound bowling balls! ~AHA