The Sweet Truth: Uncovering Hidden Sugars in Our Diet
Links on this list are for awesome stuff I love and recommend:
I may receive a small commission from your purchase. THANKS!
Sugar is everywhere! It's almost unavoidable and we are absentmindedly eating it. While this post might be a bit eye-opening, it's crucial information for anyone looking to improve their health. Did you know that sugar activates the same brain receptors as cocaine, heroin, and tobacco? While it's not as addictive as these substances, our relationship with sugar is undeniably complex and potentially harmful.
The Rise of Sugar Consumption
The increased sugar intake in our diets is linked to numerous health issues, including:
Obesity
Diabetes
Inflammation
Aches and pains
AD/HD
Cavities
Reduced absorption of essential vitamins and minerals
The good news? Many of these symptoms and conditions can be improved or even eliminated by changing your diet and reducing sugar intake.
Become a Label Detective
Reading food labels is crucial. (Yes, I'm that mom at the grocery store who's looking at all the labels.) Many food companies use sugar as a filler, and you'd be surprised where it shows up. Pay attention to the order of ingredients – if sugar appears early in the list, there's more of it in the product. Be wary of syrups (like high fructose corn syrup) and ingredients ending in "-ose" (such as dextrose or sucrose). There are over 40 names for sugar on food labels!
A good rule of thumb: if you can't understand or pronounce an ingredient, think twice about eating it. Aim for products with five or fewer ingredients when possible.
Unexpected Sugar Sources
Even foods marketed as "healthy" can contain added sugars. Just because it says "Organic", doesn't mean it doesn't have added sugar. For example, organic chicken broth has added sugar. (Why does broth need sugar??) This is why it is so important to read labels!
Here are some surprising culprits:
Flavored yogurt
Broth
Instant oatmeal
Salad dressings
Crackers
Pasta sauce
Bread
Peanut butter
Granola
Pre-cut deli meat
Protein powder
Canned beans
Store-bought smoothies
Children's vitamins
Condiments (ketchup, mayonnaise, mustard)
Low-fat, non-fat, and reduced-calorie foods
Packaged and processed foods
Sugar and Children
The recommended daily sugar intake for children is 25g (about 5 teaspoons). However, the average child consumes a staggering 95g (19 teaspoons) per day – nearly four times the recommended amount! For perspective, a 12-ounce can of soda contains 9g (1.8 teaspoons) of sugar, while a tablespoon of ketchup has 3.7g (1 teaspoon).
Not All Sugars Are Created Equal
Natural sugars found in whole foods like fruits and plain yogurt are generally fine in moderation. The fiber in fruit slows down sugar absorption, and dairy products contain naturally occurring sugars that are less concerning. When it comes to starches, opt for nutrient-rich options like purple and sweet potatoes.
Tips for Reducing Added Sugars
Buy unsweetened and unflavored products, adding your own sweeteners if needed
Use honey or maple syrup as natural sweeteners
Add fresh fruit to oatmeal, cereal, and yogurt (create your favorite yogurt cup - blend or mash and mix in)
Replace granulated sugar with alternatives like monk fruit or coconut sugar - you get the sweetness with a few added benefits
Choose fruit for dessert
Make your own salad dressings and dips
Avoid "low fat," "non-fat," and "reduced calorie" products, which often contain more sugar
Remember, sugar isn't meant to be consumed daily or in large amounts. However, an occasional sweet treat is fine. By being mindful of your sugar intake, you can enjoy sweets without the guilt or unknown health consequences.
For more information on sugar and its effects on health, check out "How To Make Disease Disappear" by Dr. Rangan Chatterjee. When it comes to sugar, moderation is key – savor it sparingly and enjoy it!!
If you have questions, I'd love to chat! Book a call with me.
If you’re looking to break unhelpful habits and transform your health, check out how Quantum Nutrition can provide personalized support and guidance to help you achieve your goals. Explore more about our services today and take the first step towards a healthier you!