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Halloween is upon us. Thanksgiving is around the corner. Christmas is in sight. For many of us this means an entire season of candy, cookies, and other sugary treats. Yet, it’s a known fact that excessive intake of added sugars can lead to numerous health problems. Additionally, sugar can be highly addictive, leading to a cycle of cravings and overconsumption that could easily last until the reality of January 2nd hits. Unfortunately, the latest bad news about sugar comes out of a Swedish study. The study found that generally speaking the blood work of people living to 100 often have low levels of sugar, and resulting healthier livers and kidneys. Indeed, sugar is the ultimate sweet saboteur of your healthy longevity.
Here’s just some of the stuff we all know about sugar, but need to be reminded of:
Excessive sugar consumption can lead to weight gain as sugary foods and drinks are often high in calories but low in nutritional value.
High sugar intake can increase the risk of insulin resistance, a major factor in the development of type 2 diabetes.
Diets high in added sugars have been linked to an increased risk of heart disease, as sugar can lead to inflammation and higher triglyceride levels.
Sugary foods and drinks can promote the growth of harmful bacteria in the mouth, leading to cavities and tooth decay.
Step-by-Step Strategy
Regardless of which reason or reasons you resonate with, we all need to watch our sugar intake every day, and particularly during the food-centered holidays. Here’s a step-by-step strategy to help you stop succumbing to the sweet stuff:
Educate yourself. Start by reading nutrition labels and learning to identify hidden sugars. Sugar goes by a lot of different names. Ingredients like high fructose corn syrup, sucrose, glucose, and fructose are all forms of sugar.
Begin by gradually cutting down the amount of sugar you add to foods and beverages. For instance, if you add sugar to your coffee or tea, reduce the amount by half. Cold turkey almost never works. Give yourself time.
Ditch the sugary drinks. Many of these drinks, especially the fizzy ones, are really nothing more than sugar delivery systems. Start to replace sugary drinks like sodas, fruit juices, and sweetened teas with water, herbal teas, infused water, or sparkling water with a splash of lemon or lime.
Choose whole foods. Focus on eating whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods naturally contain less sugar and more nutrients.
Find healthy alternatives. That sweet tooth won’t just go away on its own. Satisfy your sweet tooth with naturally sweet foods like fresh fruits, dried fruits (without added sugar), and dark chocolate (70% cocoa or higher).
Be aware of portions. Is the cookie one serving, or is it the size of a dinner plate and actually 12 servings? When you do consume sugary treats, be mindful of portion sizes. Enjoy them in moderation rather than as a daily habit.
Plan ahead. If you’re hungry and sugary snacks are all that’s available, you’re likely to make a bad choice. Planning can help you avoid reaching for sugary snacks. Carry healthy snacks or know where you can get them. Plan your meals to include protein-rich foods and healthy fats so you don’t get so hungry so fast in the first place.
Things Not to Do
Science has told us not to replace sugar with artificial sweeteners like saccharin, aspartame, and sucralose (better known as Sweet n’ Low®, Equal®, and Splenda®). The fact is, they’re even worse for us than sugar. Surprisingly, there is a connection between artificial sweeteners and not only cancer but obesity, hypertension, type 2 diabetes, and heart disease. Like sugar, sweeteners can also be addictive and lead to increased cravings for sweet foods. There’s literally no upside here.
We also know that skipping meals is likely to lead to low blood sugar levels and increase cravings for sugary, high-calorie foods. Instead, eat regular, balanced meals throughout the day.
Lastly, be mindful of when and why you’re craving sugar. Stress, boredom, and emotions can lead to cravings for sugary comfort foods. Finding alternative coping mechanisms, such as exercise or talking to a friend, can help.
Pro Tips
Always stay hydrated. Sometimes thirst can be mistaken for hunger or cravings. Drinking plenty of water throughout the day can help reduce cravings for sugary foods.
Lack of sleep can lead to increased cravings for sugary and high-calorie foods. Get enough sleep and stick to a sleep routine if possible.
Don’t get behind on your exercise. Physical activity can help regulate blood sugar levels and reduce cravings.
Keeping your sugar intake to a minimum really will lead to a more enjoyable holiday season and a much healthier start to your new year. Make the decision now to double down on your healthy longevity this holiday season – so you can enjoy many, many more holiday seasons to come!
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