Reducing Sugar Intake
A well-balanced diet is just what it sounds like, well-balanced. Making sure enough protein, healthy fats, vegetables and fruit are included is a good first step to creating a diet that provides ample amounts of nutrients. While it’s important to make sure that things are being included, it’s also important to make sure certain foods in a high quantity are avoided. Sugar is a sneaky substance that finds its way into more of our foods than not, and too much sugar can have lasting health impacts. During the holidays, sugary treats seem to tempt us every day. Notably, sugar in moderation is not at all bad, but consuming high quantities may have more effects than we can imagine.
Some studies have found that the average American consumes about 17 teaspoons of sugar per day. The World Health Organization suggests people should consume “no more than 5% of their daily calories” from sugar. To follow that suggestion, we’d have to cut in half the 17 teaspoons a day. The tricky part about sugar is that it pops up in places we might not expect. For example, some of the most popular spaghetti sauce brands contain10-12 grams of sugar per serving. Greek yogurt also often contains high amounts of added sugar. Cutting down on sugar will look different for everyone, but a good first step is making sure to eat a healthy breakfast. Doing so will help prevent sugar cravings throughout the rest of the day. A good breakfast like avocado toast both provides many nutrients and is generally low in sugar.
Along with eating a good breakfast, understanding the many different forms in which sugar may present itself is important. On some food labels, sugar appears as fructose, glucose, sucrose or maltose, making it a bit harder to identify. Cutting out soda can also be a good first step in lowering sugar intake. Most cans of soda contain around 10 teaspoons of sugar, which accounts for over half a person’s average daily intake. Diet sodas are not much better, as they contain artificial sweeteners that have been proven to be harmful in different ways than real sugar. Swapping a daily soda with sparkling water or kombucha may be a good way to satisfy cravings while also lowering overall sugar consumption. Avoiding processed foods and relying more on fresh and natural ingredients is always a good way to move toward a well-balanced diet.
After all this talk about how to cut out sugar, it’s important to understand why exactly overconsumption of it is so bad for our bodies. The most obvious risk is weight gain, which may lead to a higher risk of heart disease and stroke. Less obvious risks present in ways you might not think to link to sugar. For some, too much sugar will mean decreased energy levels and a harder time balancing mood. It may also lead to things like tooth decay and acne that can be frustrating and expensive to deal with. Generally, overconsumption of sugar is negative, but taking small steps toward limiting consumption may be easier than you think and will have lasting health benefits.
Tori Sarver is an intern for KC Parent. She is studying strategic communications with a business minor at CU Boulder.
As always, please consult your health care provider with any questions or concerns.