Email #1: Shake that Sugar Addiction
Sugar is one of the most highly addictive substances on our planet and the root cause of a number of epidemics in our society, from diabetes to obesity. As we’re seeing with the current coronavirus pandemic, those most at risk at those with underlying coniditons such as those conferred by excess sugar consumption.
According to the American Heart Association, the maximum amount of added sugar one should consume in a day is: Men: 150 calories per day (37.5g or 9 tsp), and Women: 100 calories per day (25 g or 6 tsp). These numbers do not include naturally occurring sources of sugar, such as those in fruit. The human body can process fruit sugars much better due to the fact that these sugars are tied to fiber. However, the overeating of fruit is not the issue in the United States. Added sugar is the issue. This image does a good job of highlighting some of the most common offenders that sugar addicts may seek out. Keep in mind, even a glass of apple juice exceeds a woman’s recommended daily allowance of added sugar.
So how do we cut back, especially when confined to the house as we are now? Here are a few tricks:
- Reach for water first. Drinking a glass of water before reaching for a sugary beverage can help cut the craving.
- Utilize coconut oil. It has been shown that one tablespoon of coconut oil can help cut sugar cravings in half. I start my day with ½ tbsp coconut oil and ½ tsp cinnamon blended into black coffee.
- Buy a smaller version (or drink half) of whatever beverage you normally consume.
And if sugary beverages aren’t your downfall but sugary foods are:
- Remove them from sight. Out of sight, out of mind.
- Keep a bar of dark chocolate broken up in the fridge (the darker the better). Take one square of dark chocolate when the craving hits, no more.
- Choose fruit. As mentioned, that type of sugar is MUCH better utilized by the body.
Once you break the addiction you will find a number of benefits come your way. These include, but are not limited to, weight loss, increased energy, clarity of mind and improved sleep. If you can make the commitment, even if just Monday through Thursday right now, I know you will find the benefits outweigh the immediate gratification.
If you want to engage fellow readers in health-inspired conversation, you can find Dr. Alyssa’s Inspired Health Program Discussion Group on Facebook