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SENIOR LIFE ODYSSEY: Are you struggling with added sugar cravings?
During the holiday season, we are surrounded with tempting sugary treats. These irresistible goodies are brought into the workplace by generous bosses and co-workers. Parties with groups, organizations, clubs, friends, and family feature sweets at every gathering.
It can be a struggle to maintain a healthy lifestyle amid all the festivities. If you are feeling the effects of too much sugar, you are not alone.
“American adults consume an average of 17 teaspoons of added sugar every day, more than 2-3 times the recommended amount for men and women respectively,” according to the American Heart Association. “This adds up to around 60 pounds of added sugar consumed annually – that’s six, 10-pound bowling balls, folks!”
If you are desiring a change in your health, start by paying attention to the amount of added sugar in the foods and beverages you are buying. While desserts may be the obvious category of added sugar, sweetened beverages, breakfast cereals and yogurt also warrant our attention.
What’s the difference between added sugars and natural sugars?
Natural sugars exist in fruits, vegetables, dairy, whole grains, and legumes (peas, beans, and lentils). These whole foods supply vitamins, minerals, antioxidants, and fiber. This fiber helps reduce the glucose spike associated with eating sugar.
Just to be clear, glucose is not the villain. Our body functions on glucose. The digestion process breaks down food into glucose to use for immediate energy or to store for later.
Added sugar is used in the processing of foods and beverages. These are often high in calories and lack nutritional value and fiber which may lead to a significant spike in blood glucose levels.
Reading labels on foods and beverages will help us to identify these sugars. As of 2021, the Nutrition Facts label must list the grams of Added Sugars Included under the grams of Total Sugars.
For example, the Greek yogurt in my fridge has “total sugar” of five grams and includes 0 grams of “added sugar.” This indicates that the five grams of sugar comes from milk, which is the only ingredient. Compare this to the other yogurt options. Then choose the better option of the zero grams of added sugar and add your own vanilla and fruit toppings.
What are the American Heart Association’s recommendations for sugar intake?
• Men should consume no more than nine teaspoons (36 grams or 150 calories) of added sugar per day.
• For women, the number is lower — six teaspoons (24 grams or 100 calories) per day.
Since one teaspoon of sugar is four grams, adding a spoon full of sugar to your coffee or tea is not a big concern. However, a 12-ounce can of cola contains 39 grams of sugar. That is almost 10 teaspoons! Reading labels is an eye-opening experience.
Where to begin?
The next step for cutting back added sugar is to replace what you are currently eating and drinking with better options. Read labels, compare, and become a wise consumer. Taking the small steps to create new habits is worth the effort. The lifestyle changes you make now will continue to enhance your health and well-being throughout your life.
When I eliminated added sugars, I not only lost weight, but my joint pain disappeared. Another surprising discovery was how sweet and delicious vegetables and fruits taste. It’s like my taste buds were intensified. I had never considered that vegetables have sweetness, but some of them do. And I no longer craved the added sugars. Oh, I still like sweets, but I have tweaked our favorite recipes into more nourishing versions.
I have learned that being dehydrated or sleep deprived can trigger sugar cravings. Maintaining some simple daily habits is key to curbing these cravings. Here is my daily checklist:
Five to Thrive
1. Pure Water
2. Whole Foods
3. Physical Activity
4. Adequate Sleep
5. Positive Thinking
A positive mindset of enrichment sets us up to succeed at cutting back or eliminating added sugar. Tell yourself, “I’m not depriving myself of anything, I’m choosing better options for my life.”
I’ve discovered that it’s difficult to ignore the temptation of sugary treats when I’m hungry, so I do not go grocery shopping when I’m hungry. The same holds true for parties and gatherings. Try these suggestions to help you succeed with your health goals.
My best tips to avoid sugar struggles at parties
• Don’t go to the event hungry. Eat some protein.
• Remind yourself of your health goals, “I’m choosing better options for my life.”
• If it’s a gathering where everyone brings food, bring a veggie tray, fresh fruit, or your homemade healthy version of a dessert.
• Choose a small portion of your favorite sweet treat to enjoy (instead of the sampler platter).
It’s easier to overcome the struggle of added sugar cravings when we are well nourished, rested, hydrated and exercising regularly. Enjoy a happy and healthy holiday season. Choose better options for your life.
Jeanna Anglin is a health coach residing in Putnam County who supports individuals and small groups in making lifestyle changes to improve their health. Jeannaanglin.com