Sugar, Sugar, Sugar
If you haven’t been told lately that sugar is bad then there is every chance you are avoiding the news and social media. And yes it’s true, sugar isn’t the greatest thing for you and cutting down to the recommended daily intake will directly help reduce the risk of type two diabetes and prevent dental problems. And yes it is also very true that Australians currently consume on average twenty teaspoons of sugar every day. And while reducing our sugar intake is essential to good health, cutting out sugar completely is also not the answer to our health problems.
The problem with added sugars
One of the biggest problems with a diet too high in sugar is that instead of satisfying hunger when we eat, we actually increase our appetite. The other problem that goes hand in hand with the first, is so many foods that have added sugars are energy dense but nutrient poor. So you then are left with foods that don’t fill you up and that don’t add any essential nutrients to your day, leaving you with less energy and most likely not helping you get what you want out of your foods – increased muscle, increased immune support better brain function, better bone density etc.
How it adds up so quickly
Looking at how we live out lives it is easy to find more than the recommended intake of sugar. You get your morning coffee and get a treat with it. Say you add sugar to that coffee and you may already be past half way. Breakfast cereal in the morning? Many contain lots of added sugars. Cooking dinner with marinades or sauces? It may contain added sugar. Added sauce to food? Added sugar. Have a muesli bar (most anyway) in the afternoon? Added sugar. Someone brings in chocolates to the office in the afternoon? Added sugar. Drink with dinner? Added sugar. Without even knowing, its adding up very quickly and then bam you’ve gone over the recommended 12 teaspoons.
What sugars are included in the 12 teaspoons?
Free or added sugars are the ones added to foods and drinks (both manufactured and at home cooking), plus that added to tea and coffee etc. It does also include naturally occurring sugars found in honey syrups (agave, rice malt, maple syrups and honey). But it does NOT include natural sugars present in whole fruits, vegetables and milks. These are not added sugars as they are naturally occurring and more importantly is that they contain important nutrients that benefit your health.
So what do you do about sugar?
The easiest thing to do is to avoid those processed foods and drinks with free sugars and instead stick to a diet with fresh foods including fruits, vegetables, grains, lean meats, milks and yoghurts. BUT eliminating everything else is not always possible and remember that some added sugars is still ok, remember the guideline is to reduce not eliminate. But what do you do when craving sugar and you are trying to reduce your intake – there are a few easy and nutritious things to try!
Pick fresh fruit instead. It will satisfy your sweet tooth and contains important nutrients, while not containing excess energy. Having strawberries and plain Greek yoghurt would contain approx. 380-400kj compared to the average muesli bar that contains 500-800kj for one small bar or a mars bar that contains approx. 1000kj or a white chocolate and raspberry muffin that can contain up to 2500kj. Now while those other things may contain some nutrients, the fruit and yoghurt contains Fibre, Protein, Calcium, Vitamin B12, Vitamin C, and Folate and many more nutrients.
Snack on vegetables as well as fruit. On average in Australia we don’t get enough in our day anyway, and veggies contain more fibre than fruit (note - fruit is still a great, healthy food though!). One other benefit of snacking on veggies is that you won’t be tempted to add sweets to the snack, as they don’t really pair well with added sugars such as ice cream and chocolate etc., where fruit can.
Eat breakfast. It sounds so simple, but if possible, eat within an hour of getting up. By doing this you will prevent the drop in blood sugar that makes you crave sugar later. It will also mean you’re not waiting to eat until you are starving hungry, which can lead to choosing more convenient options that contain those added sugars and excess energy.
Drink plenty of water. You should be doing this anyway of course! But people often think they are hungry when in fact they are thirsty (like every Mother has always said!). When you feel a sugar craving come on, try drinking water first and it may help eliminate the feeling.
Avoid artificial sweeteners. Don’t think you are doing yourself any favours by swapping sugar for a fake sugar. They can actually make you crave sugar more!
Exercise. The release of endorphins (the hormone that makes you happy) after exercise can help turn cravings off (remember - cravings are the brains need for a reward, not the body’s need for food!).
Eat enough at meal times and snack times, and ensure you are having adequate protein, fibre and healthy fats at these times to keep you fuller. This will reduce the need to snack soon after meals and help stop the want for something sweet.
Cook from scratch. A lot of premade sauces and meal kits contain added sugars that you may not even realise. By making meals yourself you will know exactly what is in it, letting you control the sugar, add more nutrients and possibly make it taste even better!
Save sweets for dessert. Remember there is no benefit to cutting sugar completely out of your life, it is simply about reducing it to a healthy limit. So when you are going to have those tasty treats and desserts, have them after lunch or dinner - you are already almost full, therefore binges are less likely and your blood sugar levels will remain balanced. By actually giving yourself a small amount of sugar and not completely restricting it, you may stop wanting it more at other times too.
Get plenty of sleep. The less sleep you have the hungrier you may feel, and the more likely you will choose something to ‘pick you up’. It’s also typically when you’re tired that you will go for the convenient, plenty of added sugar and low nutrient option.
Distract yourself. When 3pm rolls around and the need for treat or pick me up is nagging you, or maybe its 9pm after dinner - try distracting yourself. Instead of walking to the fridge, a vending machine or the downstairs café at work, try just a walk, try reading something, or if practical, have a shower. The power of distraction is an amazing thing.
Make your own treats and sweets. You will be completely in control of the ingredients allowing them to be more nutrient dense.
Never, ever go to the supermarket hungry! Not only will it cost you a fortune (you’ve seen the meme, proud owner of aisle 4), but also you will most likely buy those things you feel like at the time and there is a fair chance they contain all the added sugars. You also risk buying yourself a quick snack as you enter the supermarket from that little place out the front, or maybe the stash of chocolates next to the register, just to ‘keep you going’.
Get enough vitamin D. Something that is good for us anyway, but when vitamin D levels are low you may feel hungrier more of time. Some studies have also shown when the weather is warmer and we are outside more we consume less added sugars (well except maybe for ice cream!), and we naturally choose things like fruits, yoghurt or salads, and we typically drink more water.
The take home message – this is not about quitting sugar completely. But instead about reducing your sugar intake to a healthy level, and focusing on an overall healthy, balanced diet!