Your guide to reduce added sugars this winter season
The weather is cooling down and we are starting to get the “itch” for more comfort food. Holidays are also right around the corner, and all of these things can lead to that darn increase in sugar consumption! The increased urge for baking, searching in the cupboards for comfort foods, and buying more shelf-stable yet less expensive foods can drastically change one’s current eating habits and lead to an increase in sugar consumption. While these habits may pacify time or provide some comfort during the winter months, it is also now more important than ever to provide our bodies, minds and spirits with nutrient-rich foods as sugar can have negative effects on the body and mind. Listed below are some of those effects!
Effects of sugar on the body and mind:
In general, added sugar provides more calories without added nutrients and nutritional benefits, and it can damage your metabolism in the long run.
Eating too much sugar can also increase inflammation within the body. In turn, eating too many inflammatory foods may cause chronic low-grade inflammation. This chronic low-grade inflammation can cause serious health problems, such as heart disease, diabetes, cancer and allergies.
Now is the time to feed our body with beneficial nutrients to help combat inflammation and protect our body from illness.
Added sugar makes our blood sugar spike in the body, and when foods high in sugar make up the majority of your diet, your blood sugar is constantly elevated and puts you at higher risk for diabetes and other metabolic health problems.
High sugar consumption can also lead to a “roller coaster” effect with our blood sugar – having high blood sugar spikes followed by drops in blood sugar (or “lows”). This can also greatly impact our metabolic health and lead to inflammation in the body.
A diet high in added sugar can also lead to obesity, insulin resistance and increased gut permeability (also known as leaky gut).
Leaky gut can greatly impact your mental health, your digestive system and increase the risk for autoimmune conditions and food sensitivities.
The food you eat can change your microbiome. Many of the same foods that spike blood sugar also have been shown to wreck gut health.
When gut health is out of balance (bad gut bacteria outnumbers the good gut bacteria), this can lead to the rest of the body and the body’s systems, hormones, chemicals, compounds, etc. to become unbalanced, manifesting in unpleasant signs and symptoms.
The immediate responses in the body following a large intake of free or added sugars can activate the system stress response due to sudden spikes and drops in blood sugar.
This puts more stress on our vagus nerve and compounds our current stress load, which can lead to more chronic stress (which can lead to many issues).
Diets high in sugar can contribute to candida overgrowth (yeast in the body), which is linked to blood sugar problems and an overgrowth of bad bacteria.
It is important to note that added sugar in foods is typically high in fructose, which can overload the liver as the liver is the only organ that can metabolize it.
If we consume too much fructose, the fructose that is metabolized in the liver then turns into fat and if repeated excessively, this fat may accumulate in the liver and lead to a fatty liver, which in turn may lead to liver disease and other conditions.
Sugar can affect how and how much we learn and remember, and it can have a detrimental impact on our mental well-being.
Recommendations:
Unfortunately, among US adults, around 13% of total calories come from added sugar. Government guidelines advise that no more than 5%-15% of calories should come from both solid fats and sugar. The American Heart Association recommends that adult men consume <9 tsp. sugar per day (or 37.5 grams) and adult women consume <6 tsp. sugar per day (or 25 grams).
It’s important to note that natural sugars from whole foods (like milk & fruit) haven’t been linked to increased inflammation in the body. Be mindful of what and how much you are consuming as it affects the body even if you cannot feel or see these effects! Let’s work on nurturing our bodies with nutrients as best as we can! Check out some healthier sugar swaps below!
Other Foods to Reach for/Bake:
Use overripe bananas in recipes, they’re especially tasty in pancakes and muffins/breads!
Cook tomatoes, carrots or onions to bring out their sweetness in a meal
Reach for fruit
If you are buying frozen fruit in order to reduce trips to the store, you can let it thaw or add it straight to smoothies or to make parfaits
Buy unsweetened versions of foods
Plain yogurt, unsweetened applesauce, fruit canned in its own juice
Buy dark chocolate (72% or higher)
Use applesauce when baking
Use fresh tomatoes in place of marinara sauce
Make homemade granola/snack bars
Make homemade oatmeal and use a blend of spices + fruit
Make your own salad dressings
Add more herbs and spices to your meals
Try savory breakfast dishes that incorporate vegetables (this will help you feel fuller longer) rather than sugary cereal!
My favorite go-to is avocado toast!
Roast sweet potatoes and sprinkle them with cinnamon and paprika
Add legumes to your dishes to help keep you full
Make homemade trail mix!
Look for whole grain options at the store
Ways to reduce inflammation and sugar:
Replace processed foods with whole, unprocessed foods
Reduce fructose consumption
Reduce or eliminate processed drinks
Read food labels!
Look for ingredients like sucrose, glucose, high-fructose corn syrup, maltose, and dextrose (see list people for additional hidden names for sugar)
Choose whole-grain carbs
Consume more fruits and vegetables
These foods contain antioxidants, vitamins, and minerals which can help reduce inflammation in the body and protect against it
Increase your intake of antioxidant-rich foods
Fruits & vegetables
Nuts
Seeds
Avocados
Oily fish
Olive oil
Etc.
Keep active
Regular physical activity can help prevent weight gain and inflammation
Manage stress levels
Incorporate relaxation techniques
Use exercise as a stress reliever
Many times, when we are stressed, we tend to crave and grab those sugar-filled foods which only perpetuates the stress cycle
Herbs & spices that curb sugar cravings:
While herbs and spices cannot replace the sweet, sweet sugar, there are several that can help curb the cravings and satisfy your tastebuds!
Cinnamon
Try cinnamon tea!
Use in smoothies
Sprinkle on apple slices
Stir into plain yogurt
Sprinkle over roasted vegetables (like sweet potatoes)
Contains antioxidants, anti-inflammatory properties, and polyphenols
Helps control blood glucose levels
Fenugreek
Tastes similar to maple syrup
Contains trace nutrients (iron, manganese, copper) & a variety of antioxidants
Can be used to control blood sugar and sugar cravings
Commonly used in Indian and Middle Eastern food
Add ground seeds to spice blends, tea blends or curry powder
Add a pinch to plain yogurt
Add a pinch on sauteed greens like kale
Cloves
Blood sugar regulating properties
Contains antioxidants, anthocyanins, and quercetin
Contains eugenol, a compound with potent anti-inflammatory effects
Also contains trace manganese, vitamins C and K, calcium, and magnesium
Can help stop sugar cravings
Use in tea (especially chai tea)
Add to sauces or stews
Sprinkle over roast vegetables
Use in marinades
Ginseng
An adaptogenic root that may help boost the immune system among other many potential benefits
An effective blood sugar stabilizer
Contains strong antioxidants (from compounds called ginsenosides) that can reduce oxidative stress and inflammation
Use in teas
Rooibos
Tastes as though it has been sweetened, so it can provide you with a sweet taste
Packed with antioxidants
Use in teas
Peppermint tea
Has calming properties on both the body and the mind
Licorice root tea
Aids digestion after meals
Tastes similar to black licorice candy but does not contain the sugar!
If you would like more help on cutting added sugar out of your life or would like recipes or a meal plan to help you do so, sign up for a free discovery call where I can help tailor a plan that works for you. Just click here to schedule
