Winning The War With Sugar
What does the word dessert even mean anymore?
Merriam-Webster defines dessert as "A usually sweet course or dish (as of pastry or ice cream) usually served at the end of the meal."
However, in our modern society, I would change that definition to "A usually sweet course, snack, or drink consumed before, during, or after a meal." Because let's be honest, with the amount of sugar in most over the counter snacks, soft drinks, and baked goods, Americans are consuming "dessert" all day long.
For some, this information might come as a surprise. Can soda really be considered a dessert? Well, in a 12 oz can of Coke packed with 39 grams of sugar (that's almost ten teaspoons of sugar), I would say so.
Excess sugar consumption has been linked to a litany of ailments including, but not limited to, diabetes, heart disease, obesity, and immune suppression (1,2). But in my opinion, the most detrimental aspect of sugars' influence on our bodies is the fact that it's addicting. More troubling is the fact that most people don't even realize they're addicted to sugar.
Some studies have even shown that sugar is up to eight times more addicting than cocaine (3).
This creates a demand that keeps us coming back for more, and we find ourselves feeling out of control and dependent on sugar.
Now I don't mean to point the finger at consumers when it comes to our sugar centric lifestyle. It's no individuals' fault that food industry leaders have leveraged the addicting nature of sugar and unhealthy fats to enhance sales of their products. These are addicting substances that drive market demand and create a thriving junk food industry. Without awareness and understanding, anyone is vulnerable to the enticing siren song of sugar.
So how do we get off the roller-coaster and take back our control?
The fastest way for most people to improve their health and all-around well-being is to cut down on the sugar they are consuming. But first, there needs to be awareness. I urge people to start looking at nutrition labels, reading ingredients, and grams of sugar in their packaged foods (I like to see 5 grams of sugar or less).
Take note of your choices throughout the day. Do you go for the muffin instead of the Oatmeal? Does the soda sound way more interesting than the ice tea? Once you have awareness, you will be armed with your first tool for change.
Cutting back on sugar really comes down to one thing- making a different choice.
As easy as this may sound, sugar has a tendency to rear its ugly head when we try to stand up to it by making a different choice. But fear not --there are ways to fight back.
Below is a list of tools to bring with you to the sugar battle. They are tried and true, and your body will thank you for using them.
Eat more protein and healthy fats. The most effective way to stand up to sugar is to balance your blood sugar. When our blood sugar dips, our very smart body sends signals for us to eat more sugar. This is because simple sugars enter the bloodstream the fastest, and when our body wants fuel, it wants it NOW. Foods high in protein and fat will cause your body to absorb nutrients slower; this helps your body control the amount of nutrients entering the bloodstream and keeps you feeling balanced. Try to include a source of protein or fat with each meal.
Stay hydrated. People often confuse thirst for hunger. Water makes up about 60% of our body mass. It is essential for a healthy metabolism and to keep our body running optimally. If you don't like the taste of water plain, try adding lemon, lime, mint, cucumbers, or whatever sounds good to you. A good trick to tell if you are dehydrated is to note the color of your urine. If it's dark yellow, then you need more water (some supplements and medications may make your urine a darker color, so please be aware if this is the case for you).
Eat regularly. Make an eating schedule and stick to it. This is another way to balance your blood sugar. Eating every 3 to 4 hours, either a meal or snack works for most people. With a steady stream of protein and fat entering your body, you'll avoid the blood sugar dip. You want to feel satisfied but not stuffed, and never ever starving. Once you reach starvation mode, it will be hard to battle the urge for sugar.
And of course at the end of the day balance is always key. There are certainly appropriate times to experience sweetness in your food; it just needs to be balanced with the other flavors that food provides. If you find yourself continually seeking sweet food even after cutting down consumption significantly, you may want to ask yourself if and where you might be lacking sweetness in your life.