Research worldwide about people living a healthy lifestyle is fascinating, because about 75% of us think we are living a healthy lifestyle, while only about 10% of us actually are. Don’t you wonder how there could possibly be such a huge disconnect between what we think and what is?
One of the many factors at play may be sugar. We all know sugar is bad for us. It increases belly fat, it damages the liver, it literally feeds cancer cells, and more. What we may not realize is how much sugar we are consuming and we may not realize that not all sugars are created equal. Do you ask yourself if cane sugar is better than white sugar? Is brown sugar better? Is there any sugar that is okay? Let’s break it down a bit.
Natural Sugar Vs. Processed
The primary difference in sugars is not their color, but whether or not they have been processed. Like with all food, the less processed the better. This means, white sugar, brown sugar, cane sugar, demerara sugar should all be seriously limited.
Sugars that are not processed include fruit (not fruit juices, but regular produce section or frozen fruit.Fruit juices require many fruit to make just one cup of juice so the sugar content is much higher). Also, honey, maple syrup, and date syrup, if they are 100% pure. Look at the ingredients list on the bottle to ensure there is nothing in the bottle but pure honey, maple syrup, or date syrup. These products have a lower glycemic index, which means they won’t raise blood sugar as quickly and even have some nutrients.
How much sugar is considered ok?
Even if you are consuming natural sugars, though they raise blood sugar levels less than processed sugar, they still raise blood sugar and should be limited and consumed in moderation.
According to Harvard School of public health, we should limit our sugar intake to no more than 9 teaspoons per day for men, and limit sugar to 6 teaspoons per day for women. The average American has 17 Teaspoons per day! Many of the processed foods we eat contain sugar, even those you may think don’t need any sugar added, so read labels. Again, we are not including fruit in this conversation. Those are different. Fruits provide us with many vitamins and nutrients. Focus more on vegetables, but enjoy your fruits.
Is it better to have sugar substitutes?
Absolutely not. Not even a question, no, no, and again, no. According to many studies in recent years, sucralose (otherwise known as splenda) can literally break down our DNA, has been shown to increase the risk of certain cancers, and may lead to leaky gut.
Aspartame is not much better, increasing risk for cancers, cardiovascular disease, Alzheimer’s, and has even been linked to increased appetite.
Sugar is an Addiction
In lab tests done on drug addicted rats, they prefer sugar to cocaine. It really is an addiction, so everytime you succeed in cutting back your sugar intake, and are aware of what you are eating, remember to celebrate your small successes, and be patient with yourself. Real change takes time.
Our goal is long term healthy living done with understanding and compassion towards yourself.
To learn more about eating healthy, living well, feeling good, and being happy, contact me, and keep visiting.
