There’s a long list of things our bodies need to function properly every day; sleep, exercise, vitamins, minerals, copious amounts of water, carbohydrates, protein. Sugar, however, isn’t really high on that list. Added sugar isn’t anywhere on that list.
That’s because we get sugar naturally in so many other forms of nutrition. Even our bright veggies like carrots have organic compounds of sugars in them, and although you can’t necessarily taste them, your body still uses them to their highest potential.
What’s more, the carbohydrates you get from leafy greens like broccoli and whole grains like oatmeal are transformed into natural sugars that fuel your body with even more energy. That’s why a diet high in bread and pasta and Starbucks muffins can give you – well – a muffin top. All those mountains of carbs that your body can’t use right away are changed into sugars, which then get stored as fat.
I’ll put myself on the chopping block as an example: running cross country in high school, I was clocking miles and miles every day, but then I would come home and down power drinks and bottled protein shakes and devour processed energy bars. As a 5’0″ female, I don’t need more than 30 or so grams of sugar a day, but with the “energy snacks,” I was consuming over 100 grams in one sitting. And all that excess sugar my body had no use for was transformed and stored as fat instead. Needless to say, I was baffled and frustrated by my extra pounds in high school.
Now I’m at a healthy BMI of 20 by abiding by a low-sugar lifestyle. I eat lots of lean meats and vegetables and healthy fats like nuts, and I happily admit how satiated I am on a regular basis. I don’t eat a lot of fruit, bread, or dairy normally either (and I’ll explain why in a minute).
Beating the sugar habit
Sugar cravings can’t be cured overnight. It takes time to get it out of our systems, but the less sugar you have, the less you crave it. What has to be kept in mind is that our bodies have evolved to perceive sugar as an addictive, drug like substance. In survival, we consumed sugar (mostly through fruit, when we got it, if we got it) to keep up our energy and to create fatty tissue to use as insulation for colder climates. Our bodies are highly developed when it comes to utilizing sugar, so this is the hard truth – we don’t need much. Even fruit. Sugar is sugar. It’s great to have an apple a day, but five bananas a day adds up to more than your favorite ice cream sundae at the diner.
So how do you satisfy your sugar cravings? Chances are you’re just aching for a little more flavor in your life, and there are ways to curb (and squash) your sweet tooth. Instead of shoveling brown sugar into your oatmeal, ditch it and add a fourth cup of raisins for sweetness, some nuts for satiety, and all the cinnamon you desire. And athletes, after a workout, instead of grabbing an energy bar (over 20 grams of sugar on average) and washing it down with a store-bought protein shake (over 40 grams of sugar on average) try this: two cups unsweetened almond milk, a scoop of quality whey protein powder mix and a few drops of maple extract (which is all a measly 3 grams of sugar on average)! And don’t even bother with flavored yogurts at the store; they have more sugar than candy bars, usually. Dairy has natural sugars, so just eat it more sparingly. Buy plain yogurts and add your own nuts and dried fruits.
It’s almost too simple to believe, but reducing your sugar intake really can lower your risk of diabetes, high blood sugar, and trim your waistline.
Jessica is a San Francisco-based avid runner, biker and swimmer with a passion for writing about better health. She also motivates others to meet their fitness dreams as a GoalSponsor at GoalSponsors.com and loves avocados. Learn more at her site http://about.me/JessicaBarone
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