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Sugar. Brown Sugar. Honey. Fructose. High Fructose Corn Syrup. Glucose. Honey. Molasses. Organic Cane Juice. Fruit Juice Concentrate. Maple Syrup.
We haven't even gotten to those little pastel packets sprinkled on cornflakes, oatmeal, or in our morning coffee.
And the hidden piles found in processed food, from salad dressings and frozen dinners, spaghetti sauce and condiments to frozen confections and desserts.
The average American consumes over twenty-two teaspoons of sugar a day. About 335 calories or the equivalent of a medium whole wheat bagel with two tablespoons whipped cream cheese, a large slice of Pizza Hut's Ultimate Cheese Lover's Stuffed Pizza, or a half-cup of Ben & Jerry's Chubby Hubby.
Researchers and nutritionists have been pointing fingers at sugar and its kissing cousins for a variety of health hazards, from high triglycerides and lower HDL or "good cholesterol," inflammation to a greater risk of diabetes. High blood sugar levels cause the pancreas to pump out more insulin, promoting inflammation, which signals cells to multiply. Recent research connects high blood glucose levels, even in non-diabetics, with an increased risk of dementia. Laboratory mice ice who consume a human equivalent of sugar show increased female mortality and lower fitness levels in males.
That seemingly innocent stuff in the sugar bowl or hidden in your fat-free salad dressing is a driver of obesity and diabesity (obesity + diabetes.) Epidemic childhood obesity rates have paralleled the increased consumption of sugar-sweetened beverages. In fact, soda, juices, and other sweet beverages contribute a lion's share of sugar calories.
Adding that extra three-hundred plus calories to our daily diets can pack on about a pound every ten days. The empty calories found in sugar and refined grains contribute little of nutritional significance. Sugar and "simple carbs" also enter the bloodstream quickly, pumping insulin into our bodies, leaving us hungrier than when we started.
How can we lower our intake of sugar and friends? Get your sweet fix from whole fruit, which provides vitamins and fiber. Cut out sugared beverages, whether soda, fruit juices, or sports drinks. Subsitute sparkling water, unsweetened iced tea, or water. Fill your plate with vegetables and lean protein. Choose moderate amounts of whole grains like brown rice, whole wheat pasta, or whole grain breads. Step away from processed foods.
Read labels. How can you figure out sugar calories on a label? Multiply the number of grams of sugar in a serving by four.
Limit your consumption of hidden sugars in foods like salad dressing and pasta sauces by making your own. Oil and vinegar. Homemade pasta sauces. That way, you'll save some wiggle room for an occasional dish of your favorite Ben & Jerry's or a slice of your mom's apple pie.
A health coach can help you with a meal plan based on whole foods. To schedule an information session, email me at info@bethckramer.com.
