Tips to break a sugar habit

  • Published
  • By Kirsten David
  • Health Promotion
KIRTLAND AIR FORCE BASE, N.M. --  Sugar is a simple carbohydrate that your body uses for fuel, but it has no other nutritional value and has been shown to have addictive properties. 

Today the typical American consumes more than 140 pounds of sugar a year, compared to only 10 pounds per year in the 1800's.  And it's no wonder, as sugar is the main ingredient companies use to make their products taste good. 

There are different types of sugar.  Naturally occurring sugar can be found in fruits, vegetables, whole grains and dairy products.  The problem lies in added sugar, which can be found in about 80 percent of packaged and processed foods. 

The recommended daily amount of added sugar is no more than 6 teaspoons a day (about 24 grams).  On average, Americans are consuming 22 teaspoons per day.  To put that into perspective, one can of regular soda has 33 grams of sugar in it: about 8 teaspoons.

Added sugar can also be found in fruit juices, cereals, breads, yogurt, processed meat, condiments and dressings, and of course, sweets and desserts.  And it can be in the ingredients list disguised as different names such as dextrose, sucrose, corn syrup, molasses, cane syrup/juice and caramel.

Sugar has been linked to many negative health conditions like type 2 diabetes, heart disease, osteoporosis, inflammation and weight gain. 

Research shows that after you consume sugar, there is an increase in serotonin in the brain, which makes you feel good.  This in turn causes increased sugar cravings, and eventually your body could become dependent on it. 

You may be dependent on sugar if: 

· You feel sluggish, lethargic and moody throughout the day and constantly turn to sugary foods for an energy boost.
· You feel like you need something sweet after a meal.
· You need more of the foods you crave to reduce emotional pain and to experience pleasure. 

If this is you, there are ways to slowly decrease sugar in your diet. 

Start by limiting the obvious high-sugar foods such as candy, cakes, cookies, pies and ice cream to just once a week or eliminating them all together. Next, skip the sugary drinks and opt for water or unsweetened iced tea instead. 

For your meals and snacks, cut out processed foods, especially the refined simple carbohydrates like white bread, white pasta, white rice, flour tortillas, pancakes, crackers and chips.  These foods will increase insulin levels and give you a sugar high and crash, causing you to feel tired. 

To avoid these crashes, start increasing the amount of fruits, vegetables, lean meats and whole grains.  Add in these healthier choices before you take out the less-healthy foods so you don't feel deprived. 

Skipping meals and snacks can also make you feel tired throughout the day, because your body is not getting the energy it needs.  So make sure you are eating at regular time periods that fit your schedule, about every three to four hours). 

Snacks should be rich in fiber and protein to help get through the period between meals.  Examples include peanut butter and celery, cheese and whole-wheat crackers, cottage cheese with berries or a handful of unsalted nuts. 

After a meal, a healthier sweet alternative might be half a cup of fresh fruit, one to two squares of dark chocolate or a smoothie made with unsweetened coconut milk and frozen berries. In baked goods, look for recipes that use less sugar, or a sugar alternative such as unsweetened applesauce, agave nectar, honey or a natural zero-calorie sweetener like Stevia.

Think of ways you can still enjoy sugar and the sweetness of food that would be better for you in the long run. 

Now is the time to take action for your health. By following these simple steps, you will be on your way to reducing sugar and being a healthier version of you.