Something I’ve personally been trying to do lately is really be mindful and aware of how much added sugar that I’m eating. Y’all…there is SO MUCH SUGAR in everything. You don’t even notice most of the time, but start checking nutrition labels every now and then to see…it’s sort of ridiculous how much added sugar is in things you wouldn’t even think NEEDS sugar in it. So because of that, I sort of wanted to just chat about why I’m trying to be more mindful about my sugar consumption and the impacts it has on our bodies. Now I’m not a registered dietitian nor a doctor, I do have a Fitness Nutrition Certification from the National Academy of Sports Medicine, but the things I’m going to share today are mostly my own experiences and then some evidence-based, scientifically backed info from different studies. That sounds boring…I’ll try to keep it short and to the point! Let’s dive into Sugar and How It Impacts Our Health, Goals, and Nutrition.
SUGAR IMPACTS
Personal Thoughts on Sugar Consumption & How It Makes Me Feel
I try to pay very close attention to the things that I eat and the impact they have on me. I tend to have stomach issues, and I’ve cut out many FODMAP foods because of uncomfortable bloating. The worst offender for me? Apples. Y’all this makes me so sad because I LOVE apples. I would eat one everyday. And everyday by the time I got home from work I was so bloated I looked 6 months pregnant and just felt SO uncomfortable. I noticed an immediate change once I cut them out. I also steer clear of onions. There are other things on the list but that’s just a note to say how I try to identify things that my body just doesn’t tolerate well.
When it comes to sugar, I do think it plays a role in my digestion, but beyond that, I can tell other things too. When I eat less added sugar (I’m not talking about stuff like fruit in this case, since fruit has naturally occurring sugars and other health benefits like fiber & vitamins & minerals) I can tell that my skin is better, I sleep better, I’m not as anxious, I get less headaches, my stomach doesn’t bloat as much, and I crave less sugar the less sugar I eat. I actually just don’t have as many cravings in general when I eat less sugar, whether they be for salty or sweet or whatever else. By the way, what I mean by added sugars is those found in many processed and packaged foods and limiting the intake of them.
I’m not here to demonize sugar; I think everything in moderation is the best way to live but I also think living informed about how much you’re truly eating is important as well and being mindful of that.
Scientifically-Proven Impacts
I’m sure you’ve heard various different reports of research connecting excess sugar consumption with different illnesses such as cancer, type 2 diabetes, heart disease, hypertension, depression, and more.
Check out this infographic and some of the statistics around Americans’ sugar consumption. It’s from 2012, but the historic content just shows our country’s obsession with sugar. So many people still “fear the fat” and opt for low-calorie, low-fat packaged “healthy” snack foods when in reality those things are packed with sugar and chemicals…and for so long people were told to avoid fat because “fat makes you fat”. Seeing as how obesity rates continued to climb while people kept eating their low-fat “diet” foods… I don’t believe it was the fat making us fat. Actually, an excess of anything will be stored in your body as fat, but simply eating healthy fats in your diet will not make you fat. Read this article for a few reasons why you need to eat fat!
One example of something I noticed when raiding my parent’s fridge a while back is skim milk. Low-fat or nonfat milk has been stripped of it’s naturally occurring fat (which also makes it taste good) and in order to make it not taste like a disgusting, weird dairy water, they put sugar back into it so it tastes good. What is the point of that?! There was approximately 12g of sugar in a serving of the skim milk in my parent’s fridge. *face palm*.
Also, manufacturer’s are sneaky. There are so many different names for sugar as an ingredient that can trick us!
SO WHAT’S THE RECOMMENDATION?
“The American Heart Association recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. For most American women, this is no more than 100 calories per day and no more than 150 calories per day for men (or about 6 teaspoons per day for women and 9 teaspoons per day for men).” (source)
Again, I think moderation is key with anything and I’m certainly not trying to suggest you never eat a donut ever again, but especially if you’re trying to lose weight, lower your risk for chronic disease, and otherwise just feel better if you have that “blah” feeling, I’d say try to keep a mind about how much refined sugar you’re taking in each day. I bet it would surprise you! The good news is, making swaps isn’t that difficult. You just have to read nutrition labels. Or better yet, buy foods without labels 😉 But at the end of the day, you do you, girlfriend. You know how you FEEL after you eat things, and you can adjust based on that!
Sugar certainly isn’t the only culprit of weight gain, disease, and other illness. It’s simply a large piece of the puzzle from a dietary standpoint, but so many other things cannot be overlooked, such as eating a balanced diet packed with fresh veggies, fruits, lean proteins, fiber, drinking enough water, getting enough sleep, minimizing stress, and getting routine exercise. If you need help navigating this balance or other fitness goals, send me an email and we can chat about working together 1-on-1.
What are your thoughts on sugar intake?
xo,
Bess
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