4 Reasons To Watch Your Sugar Intake

Did You Know?

Carbohydrates are a type of macronutrient that is present in food as the preferred energy system for the brain, muscles, and organs. There are three main types of carbohydrates: starches (complex carbs), sugars, and fiber.

Sugar is a substance produced naturally in plants and made up of 3 molecules: glucose, fructose, and galactose. These 3 molecules bond together in different ways to create the products that we eat. So, for example, table sugar is made up of glucose and fructose, and lactose (the type of sugar in milk) is a combination of glucose and galactose. There are countless ways these molecules bond together; however, the body always breaks them down into one molecule for metabolic purposes. Even so, the problem with carbs lies in consuming too much sugar, especially added sugars, which have been linked to increasing the risk for chronic diseases like diabetes, heart disease, and obesity. Please understand the natural sugars that come from fruits and veggies are okay (in moderation), it is the added sugars that come in beverages and snacks that add calories and health risks. In this blog, we will discuss the disadvantages of excess sugar and 4 reasons to watch your sugar intake  

 

Why Watch Sugar Intake?

Reducing your sugar intake is one of the ways to reduce your risk for chronic diseases. The American Heart Association recommends a daily intake of 6tsp of added sugar for women, and 9tsp of added sugar for men. Yet many people overconsume sugar in the form of sweet beverages, desserts, and snacks without realizing that added sugar has no nutritional value. Some health experts believe that you can have a healthy diet with very minimal consumption of sugar through substitution.

4 Reasons to Avoid Excess Sugar

1. Leads to a risk of Chronic Disease

The ability for excess added sugar to lead to chronic disease is a multifactorial process. Sugar alone will not make you have heart disease, but excess sugar consumption often leads to a condition known as metabolic syndrome. Metabolic syndrome is a cluster of factors: high blood pressure, high blood sugar, excess body fat, and abnormal cholesterol levels. These factors are linked to sugar and chronic disease because the process of regulating the excess sugar stresses the body and so affects organ function. Specifically in the pancreas, which secretes insulin to regulate blood sugar, and the liver, which metabolizes the excess sugar and processes cholesterol. Therefore, insulin resistance eventually can manifest as type 2 diabetes and an overloaded liver becomes liver disease. Since the liver is also responsible for processing cholesterol, an impaired organ leads to abnormal cholesterol levels, which are also linked to heart and vascular conditions.    

2. Leads to weight gain

The ability for excess sugar to lead to weight gain is for two reasons: excess calories which become stored as fat and impaired appetite control which leads to continued overeating. As I mentioned above, the liver is responsible for metabolizing sugar for bodily function. However, if there is excess, the body first uses what is necessary and then stores the rest as fat. Secondly, an increase in body fat has clinically been associated with leptin resistance. Leptin is a hormone that regulates food intake and body mass, and resistance is characterized by reduced satiety and overindulgence in food. So, more sugar = more calories = more body fat = a risk for leptin resistance = overindulgence = more eating and so the cycle continues.

3. Impacts Dental health

Sugar has been long associated with cavities and poor dental health because sugar attracts the bad bacteria that cause issues like cavities, gingivitis, gum disease, and dental caries. Studies have shown that the most common cause of dental caries is the dietary intake of excess added sugar. One study reported that the risk for dental caries increased when there was a consumption of added sugar more than 4 times a day. Researchers were able to assess that while toothpaste with fluoride is an important preventative measure, the most significant factor is reducing the frequency of sugar intake in the diet.

4. Results in poor nutrition

Reducing sugar intake helps improve nutrition because whole foods usually provide more nutritional value. Eating fruit is a great option because you get vitamins and antioxidants vs eating a donut which is just starch, sugar, and artificial flavoring. Now, I don’t want to say you can’t eat donuts or cake, but all should be practiced in moderation. Overall, you should aim to eat whole foods more often than processed sugary foods. 

What should you do about it?

First, talk to your doctor. Especially if you have a medical history. One of the main ways to reduce your sugar intake is through substitution to alleviate cutting out everything at once. Abruptly removing sugar is not good because long-term habit change must be a process to be successful. So, start by eating more nutritious foods, which will be more satisfying. Also limiting what you keep in the house is a good way to reduce your frequency of consumption because easy access will be a constant temptation. Another great recommendation is sweetening foods for yourself because many store-bought items can be unnecessarily sweetened. Instead, try buying plain yogurt and flavoring it yourself with honey and fruit. Each choice will make you feel empowered, and you will notice that you can train your palate to appreciate the sweetness from natural sources (fruit) vs. the sweetness of processed and added sugars (sodas, cookies, etc.)

How to make it SMART

SHORT- Take note of how much sugar you consume daily and find a way to substitute it for a healthier choice. You don’t have to cut out all sugar at once but instead, start with one item at a time. For example, if you drink Coca-Cola every day for lunch (5 days a week), then limit the Coca-Cola to 3 days and then incrementally continue to remove it from your diet each day until you don’t drink it anymore. Try implementing flavored sparkling water and be patient with your palate. You may not enjoy it at first, but your health will     

MEASURABLE- Assess if there are any changes you experience in the process. You might lose weight and feel more energized because you don’t get sugar crashes from naturally sweet products as you do with artificial ones. The sugar from fruit is metabolized better by the body compared to the sugar from a soda so you can’t get a sugar crash from fruit

ATTAINABLE- Is this something you want to implement consistently? Decreasing the intake of sugar is meant to be a consistent choice because the risk of disease is based on long-term use. Therefore, the only way to be successful is to be consistent and committed 

REASONABLE- Is it possible to implement? Reducing your sugar intake is possible and there are alternatives to keep you more satisfied. There is nothing wrong with eating a dessert or drinking a sugary beverage occasionally. Your commitment is more about the day-to-day and MOST of your lifestyle. I challenge you with the question of how is your sugar consumption MOST of the time?  

TIMELY- Commit to reducing your daily added sugar intake to the parameters recommended by the AHA. Take it one step at a time with a specific goal in mind.

Remember, choosing health is a lifelong journey and commitment, not a quick fix

As always,

Love yourself in health, one day at a time