I’ve posted on various aspects of the eternal human struggle to resist excess sugar consumption. And I’ve included explanations of why added sugar is bad for us. But this time, I’m giving you ‘pearls’: Things you can do to cut sugar, NOW…
CNN’s
Sad but true
“How can this be so?” you ask… Do we not dutifully refrain from adding sugar to our food at the table or lunch counter? Do we not stick to small or medium portions of foods we know contain added su-gar? Do we not proudly (sometimes publicly!) resist the temptation to add desserts to meals?
Yes. But Gupta says that’s not enough. By any means. Because the food processing companies and restaurants – Fast Food pushers, particularly – are always adding the Big Three addictive crave-addressing substances to their products: Fat, Salt and, perhaps worst of all, Sugar.
‘There’s yer problem!’
Sugar studies expert Laura Schmidt told Gupta, “Americans are ‘way over the limit’ on sugar. ‘And we really need to be thinking about ways to dial that particular ingredient down.’”
“As many know, it’s not always easy to cut back on sugar because it lurks in so many foods, from the obvious (sodas, cakes and candy) to the more subtle (breakfast cereals, bread, yogurt and tomato sauce). By some estimates, added sweeteners are [found] in 74 percent of packaged foods sold in supermarkets,” Gupta reveals.
… And here’s your solution
So what can we do to avoid that ‘stealth’ sugar? Schmidt offers 5 cardinal rules…
1. ‘“Focus on reducing or cutting out sugar-sweetened beverages, such as sodas, sports drinks, en-ergy drinks, fake juice pouches,” she stresses. “These are by far the largest source of added sugars in the American diet, especially for children, and have no nutritional value.”
2. Get rid of temptation at work. “Encourage your employer or work unit to [stop] selling sugary drinks [and treats] in vending machines and cafeterias at work,” she says, adding, these can be replaced with. “many delicious non-sugar alternatives.”
3. Out of sight, out of mind at home. Just don’t display or store sugary stuff (or even reminder of it, such as candy bowls) where you’ll see it and be tempted often through the day.
4. Work as a family team. “Agree as a household not to have sugary junk foods and beverages around — have them when you go out instead, but not as staples at home,” Schmidt recommends. “Studies show that sugar reduction is best done in groups, not alone.”
5. Eat mindfully. “Adult women should confine themselves to less than 6 teaspoons of added sugar daily, 9 teaspoons for men, 4 teaspoons for children, and no added sugars for children under 2,” Schmidt remind us.
My take
Sounds easy, but just try it! I have. And it can be really hard to break off your love affair with sugar. Just like dumping an abusive spouse or boyfriend because you’re more afraid of being alone than being trash-talked (or worse) all the time.
But it can be done, and I’ve done it. But my secret was… Phase out the cravings.
I started with sugar-sweetened beverages. I drink coffee almost every day. But I’ve gone back to an old habit from my ‘roving reporter’ days. And it not only cuts out sugar, but limits the amount of coffee I consume: just ‘take it black’.
I’ll grab a Ginger Ale when I want a soft drink. But it’s always sugar-free and caffeine free. That’s not hard to get used to. Especially if soda is not your ‘beverage of choice’ – as it is with so many kids and teens.
I avoid store-bought foods that I know contain a lot of added sugar. Spotting the worst offenders is another issue altogether. But you can learn how. Start by taking time to wander the supermarket aisles – and read the Nutrition Facts labels on everything packaged you intend to buy. Even pro-cessed foods that don’t taste overtly sweet can contain huge doses of unsuspected sugar.
BTW: I’ve also been phasing out the excess fat and salt, using much the same strategies and tactics, in parallel with my assault on added sugar. Mindfullness of all three at the same time can reinforce the overall effectiveness of that essential technique!
~ Maggie J.