Sugar is poison: top tricks to cut it out
By Mercedes Kay Gold, CNP, CPT
Sugar is addictive. I’m going to be bold with my statement. Sugar is poison. A sweet tooth is a one-way ticket to inflammation throughout the body. Over time, diets high in sugar are associated with an increased risk of heart disease, diabetes, fatty liver, and obesity. A diet high in sugar can cause depression. A sweet tooth feeds the bad bacteria in the mouth, leading to cavities and gum disease. The average Canadian consumes 57.1 grams of added sugars, 67.1 grams of free sugars and 105.6 grams of total sugars daily. Read that again.
Why must you cut out sugar? White table sugar is refined and often bleached. High fructose corn syrup (HFCS) should be banned. It’s a genetically modified crop or GMO our body can’t recognize to metabolize. Brown sugar and molasses are not healthier. The simple fact is sugar is sugar. There’s no healthy version of sugar in the body. Our body doesn’t thrive on sugar. It spikes insulin and sends us on a roller coaster ride, effecting our pancreas, mood, waistline, and liver health to name a few.
Sugar swapping became huge with the introduction of saccharin, better known as Sweet ’N Low. There’s also aspartame, known as Nutrasweet or Equal. With all the cancer-causing studies available, it’s hard to believe sugar remains widely used in the food industry. Splenda is also a huge no! It’s chlorinated and linked to heaps of health issues.
There are natural alternatives such as stevia, derived from a South American bush, but this plant-based two-ingredient and zero calorie compound is 450 times sweeter than sugar. Yes, it leaves you craving more sugar, and potentially leads to bingeing on refined carbs for a quick fix. Studies suggest stevia may harm the gut biome and a healthy gut equals a healthy body and mind. Next is sugar alcohols, linked to digestive upset. Monk fruit sweetener is native to China and with limited studies on its long-term effects, it’s best to skip this sweetener. Mother Nature provides natural sources from fruit. Coconut and date sugar, plus agave and maple syrup are often used. Let’s not forget honey. Yes, these all contain some vitamins, minerals and antioxidants, but still sugar my friends.
How do we kick sugar?
Well, for starters, track how much you consume. It’s in sauces, marinades, ketchup, salad dressings, and every processed food on the shelf. Learn all the names for sugar and start counting daily intake. Exceeding 30 grams daily regularly becomes problematic. One can of a pop, scary!
Start cutting down. Are you king or queen of the famous double-double coffee? Go for just one teaspoon of sugar instead. Skip the syrups used to flavor coffee and opt for real cinnamon sprinkled on top of a latte or cappuccino.
Dates are high in calories, but contain an awesome amount of fiber. Take note, studies show they don’t significantly impact sugar levels even amongst diabetics. Eat the dates and skip the syrup or granulated sugar version. Cook with unsweetened applesauce or overripe bananas instead of sugar.
Skip the sports drinks. Hydrate with coconut water or add sea salt to fresh lime juice and water.
Replace simple sugars with a piece of fruit or take a walk. Exercise releases feel-good hormones and it will pass.
Learn labels. The list of ingredients goes in order of the amounts therefore the closer sugar is to the beginning of the list, the more there is. Follow the serving size. They are never as big as you hope! Literally everything ending with “ose”; dextrose, fructose, glucose, maltose, and sucrose are all sugar.
Increase protein to crush cravings. Aim for one gram minimum per pound of body weight daily.
Sugar is not ok in moderation. Love yourself, family and friends to simply skip sugar. Focus on whole foods and thrive alive! Food is found in nature not factories.
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandson, Theodore. She can be reached at mercedeskaygoldfitness@gmail.com
Photo credit: ©Ika Rahma via Canva.com
