Sugar...we know that's it hiding everywhere (see previous blog post about sugar, search "sugar"), but does it matter?
Yes. It really does.
In fact it drives ME CRAZY when people try to shove sugar down others.
Do I want a piece of birthday cake? No. "You should really just have one piece..." Should I?
If someone is trying to reduce their sugar intake you should support that person in any and everyway possible- because it's SO difficult to cut back on sugar and SO beneficial. The peer pressure we put on others to consume CRAPPY food shocks me. In 50 years we could be looking at it the same way as pressuring people to smoke cigarettes. When someone tells me that they are cutting out sugar I give them the same support and encouragement as someone telling me they have quit smoking. So don't pay attention to food pushers if you know you're making the right decision. AND IF YOU'RE A "FOOD PUSHER" YOU NEED TO LAY OFF.
So whats wrong with sugar? In a little bit I'll address the sugar from whole fruits (which are absolutely okay with me, but juice is on my NO list). We are going to go over 8 reasons why you may want to rethink that sweetened latte, but this post only has 4. I think fewer shorter reads is better than 1 extremely long one!
4 (of 8) Reasons why your morning latte, donut, whole grain cereal, or sweetened yogurt could be affecting your health
1. It's robbing your savings account.
- Your nutrient savings account to be exact. Tired all the time? Looking for something to get rid of that "dragging" feeling? When people ask me what they can do differently because they're tired all the time, my first response is- stop eating added sugar. When you drink a sweetened beverage, a flavored yogurt or pasta with sauce (that has added sugar)...what happens? Your body wants to use that sugar as "fuel" to produce energy...but it takes A LOT of tools (nutrients) to break down that sugar as fuel. If the sugar doesn't come "prepackaged" with those tools (nutrients) then it has to find them somewhere (your nutrient savings account), depleting your stores. That is one of the differences between the doughnut and the apple. The (WHOLE FRUIT) APPLE comes with everything it needs. It's naturally packed with B-vitamins and minerals for your body to use the sugar from it as FUEL. The donut does NOT. It only provides sugar...and that sugar wants to be used as fuel. So what does it do? It "robs" your B vitamin and mineral storage tanks...resulting in fatigue. The juice from that apple also DOES NOT provide all the materials to access that fuel from the apples- robbing your tanks. Whole, natural fruits are great...processed foods from fruits are NOT (juice, packaged items advertising "sweetened with fruit juice"). This is where the term "empty calories" come from. These sugars provide calories, but nothing to help them break down and be used as fuel.
- Take away...
- A lot of B-vitamins are required for carbohydrate and sugar metabolism. The more sugar you eat, the more B vitamins you need. Mother nature is SO great, she packaged whole foods with the B vitamins they need to metabolize and break down. If you eat whole foods (not in a package, bag, box) you don't have to worry about this. When you eat carnage (carbohydrate rich garbage) or foods with added sugar you do need to worry (cereals, granola bars, juice, soda, sweets). Tired? Stop eating so much sugar and carbage.
2. It's affecting your immune system.
- Sick all the time? Want to give you and your families immune systems a boost? You guessed it, CUT BACK ON SUGAR. Why is this? For several reasons...
- Eating or drinking too much sugar can limit your immune system cells that attack bacteria. YES, consuming too much sugar can potentially not allow your immune system to work the way it wants (1).
- 1 teaspoon of sugar could potentially impact your immune for up to 5 hours!
- The FIRST thing I talk to people about when they ask me to "help them not get sick this winter" is their diet. You can't eat sugar all the time and expect to be well. I don't just mean cookies and ice cream- there is sugar hiding in everything that comes in a bag/package/box.
- Zesty low fat italian dressing (1 teaspoon per 2 Tablespoons)
- Organic, low sodium tomato soup (6 teaspoons per can)
- Whole grain "protein" cheerios (4 teaspoons per 1 1/4 cup)
- Side note- there is NO way you can eat cold cereal everyday and stay under the recommended sugar intake
3. It has a large impact on your cardiovascular system.
- Remember the original visual from PART 1 that talked about limiting sugar? That's from The American Heart Association (AHA). Yup. The people who are making nutrition recommendations to reduce cardiovascular disease have pretty strict guidelines when it comes to sugar intake. That's because it's now widely noted that excess sugar can increase your overall risk for heart disease. In fact they recommend that you limit added sugar to <5% of your total calories, that's MORE restrictive than their recommendations for saturated fat.
- Their recommendations include:
- No more than 6 teaspoons/day for females and no more than 9teaspoons/day for males
How does sugar effect your heart? For several reasons, but we don't even know all of them yet. Here are a few:
- It may affect the pumping mechanism of the heart, increasing your risk for heart failure (2)
- Are you skinny? Doesn't matter. One study showed that consuming excess sugar can increase your risk for cardiac issues EVEN IF YOU ARE NOT OVERWEIGHT (3)
The AHA came out with these sugar recommendations because of a large study that showed an increased risk of death from cardiovascular issues with excess sugar consumption (4).
4. Its promoting your addiction to sugar.
- Sugar cravings? They are NO JOKE. Sugar can cause a surge in dopamine in the "reward" center of your brain. This can cause a viscous circle of cravings. Find someone who loves their sweets and/or soda and ask them to give it all up cold turkey. I bet they only last a couple days, it really is difficult.
When you eat sugar (even when its hidden) several times a day, everyday, it creates a steady flow of pleasure hormones being released and a constant increase in blood glucose. This is an addictive feeling. The amount of sugar that our body was naturally meant to handle should be coming from a piece of fruit, NOT a piece of pie or cup of soda. This is why it's difficult for people to "get off" sugar, it's a huge adjustment for their body. This is one of the reasons why I offer a sugar support group, where we complete the 21 Day Sugar Detox together with daily support. Check out more information HERE.
Even if you think you don't "eat any sugar," you probably do. Buy anything in a package, box or bag and there's probably some hidden sugar. Most items that advertise "low-fat" or "low-sodium" are fixed up with some hidden sugar to make them taste better.
For example, Amys Kitchen makes an Organic, Low in Sodium, Tomato Soup.
Turn it around and check out the nutrition facts label...
There are 13g of sugar per serving, with 2 servings per can.
I think most people can eat the entire can, so 26g of sugar PER CAN! That's 6 teaspoons of sugar per can of Organic Low Sodium Tomato soup.
How much does the AHA recommend to limit our intake before increasing our risk of cardiovascular disease?
One can of tomato soup and you're at your limit.
Stay tuned for part 3 of 4 of the sugar series! In the mean time cut back on your packaged/processed goods and reduce your sugar intake!