Sweet Liberation: Reducing Sugar for a Happier, Healthier You

One of my clients has a goal of being healthier, feeling good in her body (less pain and feeling attractive) and losing weight.  The hard part for her is that she craves sugar every night after dinner, so we came up with 2 solutions that are helping:

1. Having a square of 70% dark chocolate.  It satisfies her but because it’s dark, she’s not stuck in the loop of wanting more and more.

2. Having a cup of naturally sweet tea.  Zero calories, no need for honey and it can also serve as a cozy part of your wind-down routine.

Why Limit Sugar?

Stress and overwhelm often lead us to seek comfort in sugary treats and sugar, eating sugar causes more sugary cravings and it is a common ingredient in many foods so the struggle is real! Limiting sugar can have profound benefits for both your physical and mental well-being. Consider how sugar causes:

1. Energy Roller Coaster: Sugary foods cause a spike in blood sugar levels, leading to a burst of energy followed by a crash. This rollercoaster can leave you feeling fatigued and irritable.

2. Mood Swings: Excessive sugar consumption is linked to mood swings and increased feelings of anxiety and stress. By moderating sugar intake, you can stabilize your mood and emotions.

3. Brain Fog: Sugar has been shown to impair cognitive function and contribute to brain fog. Cutting back on sugar can enhance your focus and mental clarity.

4. Inflammation: High sugar intake is associated with increased inflammation in the body. Chronic inflammation is linked to various health issues, including cardiovascular disease and autoimmune conditions.

5. Weight Gain: Sugary foods and beverages are often high in empty calories, contributing to weight gain. Excess weight is a risk factor for numerous health conditions, such as diabetes and heart disease.

6. Insulin Resistance: Over time, constant sugar consumption can lead to insulin resistance, a condition where cells no longer respond effectively to insulin. This can result in elevated blood sugar levels and an increased risk of type 2 diabetes.

Tips to Reduce Sugar Intake:

• 1. Read Labels: Familiarize yourself with the various names for sugar on food labels. Look below for other names so you can spot where sugar is hiding

• 2. Choose Whole Foods: Opt for whole, unprocessed foods. Fruits, vegetables, whole grains, and lean proteins can be delicious and satisfying without the added sugars found in many processed snacks.

• 3. Gradual Reduction: Instead of going cold turkey, gradually reduce your sugar intake. This approach allows your taste buds to adjust, making the transition more sustainable.

• 4. Stay Hydrated: Sometimes, our bodies mistake thirst for hunger. Stay hydrated by drinking plenty of water throughout the day to help curb sugar cravings.

Decoding Labels: Look at all the names for sugar!

• Sucrose: Common table sugar, composed of glucose and fructose.

• Fructose: Naturally occurring sugar in fruits, but also used as an added sweetener.

• Glucose: A simple sugar that serves as a primary source of energy.

• High Fructose Corn Syrup (HFCS): A sweetener made from corn starch, often found in processed foods and sugary beverages.

• Agave Nectar: Although marketed as a healthier alternative, it is high in fructose and should be used sparingly.

• Corn syrup

• Dextrose

• Maltose

• Galactose

• Lactose

• Sucralose (an artificial sweetener)

• Molasses

• Maple syrup

• Honey

• Agave syrup

• Brown rice syrup

• Barley malt

• Turbinado sugar

• Evaporated cane juice

• Coconut sugar

• Panela

• Date sugar

• Confectioner's sugar

• Raw sugar

• Sorghum syrup

Embarking on a journey to reduce sugar may seem daunting, but the benefits for your overall well-being are undeniable. By making mindful choices, reading labels, and understanding the various names for sugar, you are taking a significant step towards a happier, healthier you.