If every drop makes the ocean, every extra spoonful of sugar contributes to the rising risk factors of certain health issues. If you want to halt the negative effects of sugar in its tracks, one of the most powerful things you can do is consume less of it. Even if your diet is not riddled with sweets.
Unfortunately, sugar can sneak into your meals in more ways than one. Hidden sugars can be found in everything – from the humble sliced bread to sauces, packaged yogurts, and even the so-called “healthy” snacks. You might be shocked to discover that sugar is found in 70% of packaged foods, so be wary of what you eat.
If that wasn’t enough, North America’s sugar consumption statistics are alarmingly high. In the country, adults typically have about 17 teaspoons of added sugar each day. For women, that’s 2x of their limit. Thrice as much for men.
Unfortunately, children are not free of the clutches of sugar either. It is estimated that children regularly overshoot their sugar consumption by two to three times the recommended amount. Ergo, cutting back is critical. However, it should not be confused with depriving yourself of sugar. It’s about swapping sugary items with healthier alternatives so you can satisfy your sweet tooth without potentially ruining your health.
Why Added Sugar Is A Cause For Concern
Cutting down on sugar isn’t just a weight loss exercise. Even if you are slim and lead a relatively active life, the negative effects of sugar can creep up on you. High sugar intake can lead to serious health problems – think disrupted metabolism, accelerated ageing, and the increased risk of plenty of other chronic conditions, which include:
- Heart Disease: As per a specific long-term study, high consumption of sugar can double your chances of heart-related ailments, even if your weight is well within its ideal normal range.
- Type 2 Diabetes: If sugary foods and drinks are a part of your daily diet, your insulin resistance is likely to increase over time, leading to type 2 diabetes.
- Obesity: This goes without saying, but excess sugar consumption translates into fat deposits – especially around one’s belly, thus causing obesity and possibly multiple other chronic diseases.
- Cognitive Decline: Research shows a direct link between high sugar consumption and memory issues. It also increases the risk of Alzheimer’s.
It is best to avoid sugar as much as possible to keep yourself protected from all of the harm it brings.
Whole Fruit Vs. Sugar
Not every sugar is created equal, and not all types are bad either. If your sugar is coming from purely natural sources, you do not have to worry about its negative effects. For example, the sugar content in fruits is balanced by the natural presence of vitamins, fibers, and minerals in them. Each of these elements plays a vital role in slowing down its absorption, which in turn keeps your blood sugar stable. This makes eating fruit a healthy choice.
Now, coming to refined sugar found in processed foods, that is a whole other story. If you frequently munch on candy, baked foods, and packaged treats or a can of soda every now and then, you are actively adding highly concentrated doses of sugar to your diet without the nutrients needed to balance its effects. What happens as a result is you get the famed “sugar rush”, which is quickly followed by a cycle of crash and cravings. Long-term harm is inevitable.
Sugar & The Brain
The effects of high sugar on your body might be more visible, but that does not mean sugar doesn’t affect your brain. Repeated intake of high amounts of sugar can alter your brain’s chemistry. According to research, added sugar has a direct impact on your brain’s dopamine system. This system is the same part of the brain that is influenced by addictive substances. Over time, your natural satiety signals will not be as sharp as they used to be – which means you would be more likely to feel hungry (even when you are full), forcing you to overeat. The result? Piling up the pounds.
That said, the effect of sugar on your brain is the reason why you must avoid processed foods at all costs. They do not just feel “addictive”, they are addictive. Here’s another interesting factoid – your craving for sweets is likely to be strongest during the evening as your energy levels crash. We recommend switching to fruit instead of grabbing that candy bar when the craving hits.
How To Cut Back On Sugar
Just stop having processed foods, and excess sugar will be eliminated from your diet and your life. Sounds easy, right? It is seldom that simple. Cutting back on sugar requires effort and discipline. It demands mindful eating – especially because sugar is such a staple in the modern diet.
The key is not to make big, sweeping, and dramatic changes. Rather, it is about starting small and making sustainable adjustments that can lead to a gradual decline in the amount of sugar in your diet.
Here’s how:
- Rethink your breakfast: Crunching on cereals every morning? Perhaps flavored yogurt is your jam (no pun intended). Or maybe you snack on puff pastries and sweet breads every morning. No matter which of these is on your breakfast platter, you can start by replacing them with whole-grain toast, eggs, or a hearty bowl of oatmeal topped with fruits.
- Choose different beverages: Flavored sodas, coffees, and packaged fruit juices might be easy pick-me-ups, but they are loaded with sugars. We recommend making water your primary drink. However, if you have the urge to sip on flavored beverages, sparkling water and unsweetened green tea are great choices.
- Read the labels: Sugar is not always labelled as “sugar” on packages. It has many other names, which can range from corn syrup and brown sugar to honey and agave nectar. Chemical sweeteners that can be harmful include sucralose and aspartame. You should be wary of them, too.
- Pick whole foods: Whenever possible, make the conscious choice to pick up whole, unprocessed foods. Pick up a fruit to snack on, choose a salad at the canteen, and fix yourself a nice dinner with natural ingredients whenever you can.
- Plan for dessert: Don’t give in to decadent desserts when your sweet tooth itches. Reach for a scrumptious bowl of fresh fruit instead. While you do that every day, you can treat yourself to a sugary dessert you enjoy once every week. If you can save having dessert for special occasions, you have mastered the art of curbing your sugar intake.
Take baby steps. Sugar withdrawal is a real thing. You do not want to stop consuming all your usual sources of sugar at once. It may lead to relapse.
The 7-Day Sugar Reset
To make the transition easy on yourself, we suggest trying a short sugar reset. For the next seven days, weed out all sources of added sugar in your diet and replace them with whole food alternatives you enjoy. Now, the first couple of days are going to be tough and full of cravings, but if you manage to hold off till the end of the week, you will notice your mood improve. You will also see other benefits, including increased focus and higher energy levels.
If you feel like you can go further, stretch it to 10 days. Studies show that 10 days without added sugar results in healthier blood pressure, cholesterol, and sugar levels – even in kids. As more and more days pass by, your cravings will automatically reduce, and your taste buds will adjust to whole foods, learning to appreciate their natural flavor.
A Long-Term Approach
Eliminating sugar is neither realistic nor necessary. What you need to aim for is to control your intake so the occasional dessert becomes a special treat instead of a daily habit. Reducing processed sugar in your diet and replacing it with whole foods will help you build a healthier routine, which in turn will lead to a healthier body, mind, and life.
Bottom Line: Cutting back sugar is the simplest and most effective step you can take towards a healthier, more energetic, and longer life. Start small, stay consistent, and let your new habits reshape your relationship with food.
