NUTRITION TIPS 3 Quick (but effective) Ways to Reduce SugarBy: Chat Mills If you read my last post on ingredients for healthier baking then you know how much I love sweet things! Like many of you I never had a problem with my weight, my energy, or feeling fit when I was younger. I could eat anything I wanted and I rarely gained weight. I was so naïve to how exercise impacted my body, the kinds of food that fueled my body, and how sugar affected my body. I was a swimmer and never paid attention to the fact that my 3 hour practices and weight training played a huge role in why I was so fit. Or the fact that my mother cooked pretty healthy and nutritious meals every night. Or that we never ate fast food, had sugary cereals, and rarely did we have dessert. By the time I got to college I had a very dysfunctional relationship with sugar where my dinner consisted of an ice cream cone from the soft serve machine and the cafeteria's cake of the day almost daily. Eating chicken fingers at 11pm on Thursday didn't seem like a big deal then and now the thought of that makes my stomach hurt. Now as an adult on my healthy living journey I've had to reevaluate my relationship with sugar. Not just because I wanted to manage my weight but because I wanted better health overall and for my kids to be able to establish a healthy relationship with sugar now so it doesn't get out of hand later. Try these three tips as a starting point to having a healthier relationship with sugar. The Sweet and the Low of SugarSugar gets a bad rep and rightfully so. In excess sugar can exacerbate many health conditions including inflammation, weight gain, or digestive issues which can lead to more serious conditions like heart disease, diabetes, and cancer. This is a more comprehensive list of how too much sugar impacts the body, for further consideration. But before for we condemn sugar to the bowels of hell we need to realize two things: 1 - our bodies need sugar 2 - the kind of sugar we consume makes a difference This article from Harvard Health tells us that sugar provides our body's cells the energy they need for survival. While our bodies metabolize natural or added sugars in the same way, natural sugars aren't linked to any negative health effects because they are also packed with nutrients and fiber that our bodies need. Some sugars are also processed differently by the body. For example glucose is absorbed by the intestines whereas fructose is absorbed by the liver. This is where the kind of sugar we consume matters. Having a glass of orange juice is vastly different than having the juice from a fresh orange. In this interesting article, Mary Gearing discusses the difference between how our bodies metabolize orange juice versus the juice of an orange. Our bodies have to break down the orange allowing the natural sugars to hit our blood stream at a much slower rate than the glass of pre-made orange juice, which may contain added sugars. While it is important to know how sugar affects your body, it's also important to not become to overwhelmed by the science. Generally speaking, moderation is going to be your friend here. Easier said than done, I know, considering sugar makes everything taste so much better. However, I am a firm believer that it is entirely possible to enjoy sugar and have it be beneficial to your overall health. Here are three ways you can start. 1. Cut Out Obvious Sugars FirstFinding a to way balance your time and your energy can be tricky, especially if you're also responsible for managing other people's schedules. As the person who keeps the calendars managed in our family I have often resorted to grab and go items to remain satiated. However reducing these grab and go items is where I can have the most impact in reducing my sugar intake. When you think of obvious sugars you might immediately think: cookies, cakes, pies, and/or donuts. And you'd be right but also think about other areas where you are adding sugar. Sugar in your coffee Sugar on your oatmeal Sugar on your cinnamon toast Sugar on your grapefruit Cutting back in the places where you are adding sugar to your foods first is a great way to reduce the amount of daily sugar. If you're like me however, then you're probably getting more of your sugar intake from packed or processed foods like: cereals, breads, bagels, pastas, snacks, etc. Cutting back on how much of these kinds of foods you eat will also help greatly reduce your sugar intake. 2. Eat More Natural SugarsCut back on packaged/processed foods. Check! Cut back on the sweet treats. Check! Cut back on breads, pastas, cereals. Check! "What the heck else am I gonna eat then?" Incorporating more natural sugars is a delicious way to reduce your refined sugar intake while still allowing for the benefits of the glucose that the body needs. Foods like high fiber fruits and vegetables are a great place to start. Berries like strawberries, blackberries, and raspberries, citrus fruits like oranges and lemons, and summer fruits like peaches, watermelon, and kiwis are all packed with natural sugars but also contain fiber that will help regulate your system, provide your body with an acceptable amount of sugar, and not spike your blood sugar levels or create fatigue. This article provides a more detailed list of fruits that are low sugar and beneficial to your overall health. Vegetables work in the same way. They are low in sugar but are also packed with fiber, nutrients, and minerals that are beneficial overall health. Green leafy vegetables, broccoli, and cucumbers are all great ways to lower your refined sugar intake but still get that sweet fix. Check out this list of low sugar vegetables that you can start adding more of right now! If you're craving a piece of Halloween candy, or an extra slice of Thanksgiving pie, or just one more Christmas cookie, then a few strawberries or a handful of kale isn't going to cut it. Start simply by adding in more natural sugars when you can. Remember that whole foods make us feel fuller. The more you incorporate these into your diet fuller you'll feel for longer, making that extra cookie just not possible. Additionally, your body will need some time to detox from the added sugars so be patient. Over time whole fruits and vegetables will taste better and will be the go-to for your sugary cravings. 3. Substitute Where You CanOne of the easiest ways to reduce your sugar intake is to replace it altogether. Fruits and vegetables are the first start but using natural sweeteners like monk fruit or stevia in place of cane sugar is another great way. This article is a great resource on the different kinds of natural sweeteners you can use and their health benefits. The author also goes into some details regarding how to use these sweeteners. As you are adjusting it is okay to try different kinds to see which ones you prefer. I prefer monk fruit over all others and use it as a 1:1 replacement for my cane sugar in all my baking. I also prefer raw honey to sweeten my tea in the morning. While this list provides great alternatives to table sugar keep in mind that the body processes sugar in the exact same way regardless of the source. I talked about orange juice and oranges earlier and the bottom line is that the body is taking that sugar from both sources and addressing it in the same way. So while these substitutes have other health benefits it is still important to use them in moderation. Be careful with artificial sweeteners like aspartame which can be harmful. This article discusses the health controversy of artificial sweeteners over the perceived benefits, if you're interested in learning more. Progress Over PerfectionLike with any new habit you're trying to built, change doesn't always come easy. But that doesn't mean that it is impossible to reduce your refined sugar intake.
Let's recap for a moment: 1) We know that our bodies need sugar. 2) We know that the kinds of sugar we consume matter. 3) We know we can reduce and replace for better nutrition. 4) We know that moderation is key to successful change. On your journey to a healthier lifestyle it is important to remember that too many drastic changes will most likely lead back to old habits that do not serve you. One small step in the right direction is still a step in the right direction. Be patient with yourself as you make this change. Sugar is in a lot of the foods that we consume so to try and reduce or eliminate it all at once from your diet may not be possible just yet. I teach a lot of these strategies in my Live Healthy program. If you are looking for a way to balance your time and energy to make healthier lifestyle changes so you can feel more fit, manage your weight, and have more energy then be sure to check out how we can work together so I can support you on your health journey. #busybuthealthy We don't need to stay away from sugar completely. Finding the balance in the right kinds of sugar is the first step in reducing your refined sugar intake so you can not only manage your weight but support your overall health. Do you have a tried and true way of reducing your sugar intake? Sharing is caring; let me know in the comments below! Until then,
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After going through a difficult loss, I had lost myself and was putting everyone and everything ahead of myself. I wanted my energy back, to find my passion for the activities I enjoy, to reconnect with my body & my inner athlete. Now that I am on that path, I teach busy people to prioritize their health so they can live a happier, healthier, sustainable lifestyle.
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