Are you eating too much sugar? Most people grossly underestimate the amount they take in daily. Experts state the average American consumes an average of 94 grams of sugar each day. That’s over 23 teaspoons of sugar per day, and equals roughly 375 calories. In fact, the suggested intake is closer to 50 grams for someone consuming a 2000 calorie diet, with sugar comprising roughly ten percent of your total caloric intake.
How to give it up?
Liquid sugar is the number one source of sugar in our diets. Sodas, sweetened drinks, and gourmet coffee drinks not only fill us with unnecessary sugar, they also don’t fill us up, thereby creating a craving to consume even more sugar. Many sources point out that even diet soda tricks our brain into craving more sugar. Even “healthy” beverages such as sports drinks provide more sugar than the average person needs. Opt for water instead. If you want a little something extra, go for flavored water, but be careful of the artificial sweeteners.
Processed food is another culprit of too much sugar intake. And it’s not just in the form of sugar. It’s hiding in names such as sucrose, dextrose, fructose, corn syrup, agave, or honey. Replacing processed foods with whole foods such as fruits and vegetables will reduce your overall sugar intake and keep you fuller longer.
Drink more water. While this may sound too simple, often our hunger pangs are really our body telling us we are thirsty and need more water. In fact, studies show that by the time you feel thirsty, your body is already dehydrated. Start by drinking a glass of water before every meal, which will make you feel fuller and help you not overeat. Drinking after a meal also helps your body process the food you’ve eaten.
Benefits of Reducing Sugar
Reducing overall sugar intake is one of the best ways to promote weight loss. Because sugar doesn’t make us feel full, we generally eat more of the foods that contain it. Eliminating foods high in sugar and replacing them with whole unprocessed foods will lead to a lower overall calorie consumption, which in turn leads to weight loss.
At first, you may feel sluggish when your body is not getting the amount of sugar it is used to. Excessive sugar intake leads to higher level of feel-good dopamine in your brain. The effect not only makes sugar more addictive, it also leads to an energy crash. Reducing sugar and eating whole foods over time will balance out your dopamine levels. Within a few days you’ll notice an increase in energy and mental cognition.
But reducing sugar intake has more than just weight loss and energy benefits. Too much sugar stresses the liver, increases bad cholesterol, causes sleeping troubles, and deteriorates tooth enamel. Not to mention, sugar causes insulin resistance, which in time can lead to Type II diabetes. Reducing the amount of sugar in your daily intake will reduce or even eliminate some of these problems.
