Over the past 30 years, Americans have steadily added more sugar to their diets, now consuming an average of about 22 teaspoons of sugar a day. According to the American Heart Association, women should eat no more than 6 teaspoons of sugar per day and men shouldn’t exceed 9 teaspoons. To put that in perspective, a regular can of soda contains 10 teaspoons of sugar.
Eating too much sugar can lead to metabolic syndrome, liver damage, insulin resistance, diabetes, heart disease, weight gain and an increased risk for many other diseases.
Ronesh Sinha, M.D., an internal medicine doctor with the Palo Alto Medical Foundation, says excess sugar wreaks havoc on your body, creating higher insulin levels in the bloodstream. This raises blood pressure and can lead to chronic inflammation and hardening of the arteries. He says eating foods that cause significant fluctuations in our blood sugar levels can negatively affect our mood and memory.
“Eating too much sugar and foods that raise glucose excessively can actually accelerate the aging process and cause premature degeneration in multiple organs, including the brain,” Dr. Sinha says.
Trisha Cornell, CNM, an integrative nutritionist with Sutter’s Institute for Health and Healing, says tapering sugar consumption gets easier with time. In addition to curbing your intake of obvious sources of sugar, such as doughnuts and sodas, be wary of sugar lurking in packaged snack foods.
“There’s just so much sugar in absolutely everything we eat,” Cornell says. “And because we have such a stressful lifestyle, we have a powerful need to use sugar as a reward and source of energy. But what if we found other ways to reward ourselves?”
Here’s what you need to know to start eating less sugar:
Avoid Artificial Sweeteners
Not only do artificial sweeteners contain potentially harmful ingredients, but they keep your brain locked into the craving for sugar, Cornell says.
“Your body still perceives you as having eaten something sweet, even if artificial, so it craves more. In fact, many sugar substitutes actually taste sweeter than sugar,” she says. “It’s very hard to give up sweet things if you’re still having something sweet.”
Read Nutrition Labels
Ideally, you should eat unprocessed foods in their whole, natural form. If you find yourself reaching for packaged food, check the labels for sugar, partially hydrogenated fats and unrecognizable substances. Try to avoid foods with more than five ingredients. This will also help you eat well for your mental health.
“Agave used to be considered a really good substitute for sugar, but it’s still fructose and much sweeter than sugar,” Cornell says. “If you’re going to have sugar, have it in its most natural form as unrefined brown sugar or coconut sugar.”
Eat Enough Fat
Healthy fats such as olive oil and nut butters are filling and can help reduce cravings for sugar and other simple carbohydrates. If you really need a treat, Cornell recommends one spoonful of coconut butter with a few chocolate chips for a highly satisfying indulgence.
“If I’m trying to get patients off sugar, I will load their diet with healthy fats. I’ll have them use coconut oil, nuts and seeds, avocados, organic butter, and lots of olive oil on salads,” she says. “This helps keep your blood sugar balanced and makes you feel satiated so you won’t crave sugar.”
Get Lots of Protein, Especially in the Afternoon
Protein stabilizes blood sugar and helps you stay out of the craving danger zone. During the afternoon, circadian rhythms change as cortisol levels decrease and melatonin increases. According to Cornell, these chemical shifts are the reason you may start reaching for the candy jar around 2:30 p.m. Instead, she suggests a low-sugar protein shake.
Build a Diet Around Plants
Vegetables deliver steady amounts of nutrients without creating blood sugar volatility. Try roasting a big batch of vegetables with olive oil, garlic and flavored salt in the oven. Use those vegetables for egg scrambles in the morning or mixed with brown rice at lunchtime.
Avoid Low-Fat Products
This may seem contradictory to some, but it’s no coincidence that Americans have gained weight while eating low-fat foods. Typically, these products contain high levels of sugars and other carbohydrates to compensate for fat reduction. Eating lots of sugar spikes blood sugar levels, causing the body to release insulin.
“When insulin is not controlled, it can promote inflammation and weight gain. It’s not called the fat storage hormone for nothing,” Cornell says. “Our insulin levels can be controlled with protein and fat.”
Try a Magnesium Supplement
Most people are highly deficient in magnesium, which is great for helping control blood sugar. Cornell recommends 200 milligrams twice a day of magnesium glycinate, which is easily absorbed into the body.
“We need magnesium for about 450 different functions in the body,” she says.
Keep a Food Journal
Track your food intake, as well as the emotions you feel before, during and after eating different foods. Cornell says women are typically more inclined to emotional eating than men, turning to sugar or carbohydrates when feeling sad, stressed or upset. Writing down what you eat can also help you stay accountable for what you’re putting in your mouth. Learn more about mindful and emotional eating.
Reduce Your Stress
The more stressed you are, the more likely you are to make poor food decisions, says Cornell. If you’re stressed, try to relax by engaging in activities such as yoga or meditation. If stress has you missing sleep, try following the checklist for a better night’s sleep.
Skip the Alcohol
“Alcohol increases your blood sugar, which leads to a release of more insulin,” Cornell says. “Plus, it also makes you start to crave carbohydrates.” So it’s important to cut it out while you’re trying to reduce your sugar consumption. Once your cravings have calmed down, Cornell says you can try introducing a small amount of alcohol back into your diet.
Avoid Processed Foods
Skip the center aisles at the grocery store where packaged food, loaded with unnecessary sugar, reigns supreme. Shop the outer bounds where the fresh produce, dairy and lean meats are located.
Challenge a Friend
Whether it’s your coworkers, a spouse, best friend, or community group, find other people to join you in a commitment to reducing sugar consumption. It’s much easier to stick to your good intentions when you have support.
Find Luxurious Ways to Reward Yourself
Sugar is so satisfying that you’ll need to come up with especially good rewards to take its place. Make a list of non-food things you love and try to incorporate those into your life daily.
“Maybe go get a massage, a facial or go to a movie (and skip the snacks). We’re rewarded as children with food and told we’ll get dessert if we finish our dinner. But it’s important to find different ways to reward ourselves,” Cornell says.
If you’re still craving something sweet after a long day, have a dollop of yogurt or frozen berries with cashew cream. To make it feel like a special treat, take care to present your food in a nice bowl or on a special platter.
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