People eat too much sugar. And, once you start eating too much, you may feel cravings and withdrawal symptoms when you try to stop. Here more info – and help.
Too Much Sugar! The Scope of the Problem and What To Do
The reality is that people eat WAY too much sugar. The American Heart Association recommends no more than nine teaspoons per day for adult men and no more than six teaspoons per day for adult women. But, the average American eats 19.5 teaspoons of this sweet substance every single day.
A study published in Obesity supports the notion that sugar is one of the most unhealthy substances we consume each day. The study altered the diets of children by replacing most of their sugar intake with starches while keeping their caloric intake roughly the same. The study found that the children who ate more starches and less sugar were less likely to be insulin resistant, and had lower blood sugar, triglyceride levels. and LDL levels. They also had less fat in their liver.
How to Decrease Sugar in Your Diet
Sugar has addictive qualities for many people. But, you can lower your sugar consumption with these tips:
1. Check food labels. Don’t just check your sweet treats, but all your food labels. You’ll probably find added sugar in a ton of products you don’t expect: bread, tomato sauce, crackers, salad dressings, granola, and even some canned vegetables. Next time you go grocery shopping, double-check your regular brands for added sugars and consider switching to less sugary alternatives.
2. Cut out sugary drinks. Sweetened drinks like soda, coffee and energy drinks are more to blame for America’s sugar problem than any other food group. In fact, one study shows that non-diet soft drinks account for a whopping 47 percent of added sugar in the typical American diet. Sweetened drinks pack lots of sugar and calories without filling you up, which also encourages you to consume more sugar and calories overall. Consider cutting sugary drinks out of your diet completely. Replace soda with sparkling water or drink lightly sweetened coffee in the morning instead of a vanilla latte, perhaps using stevia. In 2018, MedicalNewsToday.com called this natural substance an “ideal alternative to sugar when looking for that extra boost of sweetness.”
3. Rethink your breakfast. From yogurt to cereal to muffins, breakfast foods tend to be full of added sugar. Even supposedly healthy options like low-fat cereals and yogurts tend to be filled with sugar. For a healthier start to your day, switch to low-sugar alternatives to your favorite breakfast foods, such as Cheerios instead of Froot Loops or plain Greek yogurt instead of sweetened. Consider eliminating sugary breakfasts altogether.
4. Downsize dessert. A sugary treat every once in a while isn’t a bad thing, but keep portion size and frequency in mind when indulging, and check the serving size before diving into that tub of ice cream or pack of cookies. If you find yourself frequently overindulging after dinner, consider eating fruit as dessert instead.