Week 2… Eat the Cake & Enjoy Life’s Celebrations!
We love holidays, birthdays and all celebrations in our household! They are important to us and we enjoy them. Our kids’ birthday cake of choice is confetti and my spouse and I love red velvet. Each holiday we make cut out sugar cookies with homemade frosting. The first hint of fall I start making pumpkin bars and a favorite staple in our household is homemade chocolate chip cookies. I am sure you are thinking either, this is my kind of PT/Wellness Advocate, OR, does Julie really know what she is taking about?
The truth is we love our sweets and we eat them. BUT… we do it with great awareness and in moderation. We also strive to fuel our bodies with real food 80% of the time and we have a keen awareness of what drinks and foods are laden with added sugars as well as the health implications that come with excessive sugar intake.
The American Heart Association (AHA) recommended daily allowance (RDA) for added sugars is:
6-9 tsp or 24-36 grams for Adults
3 tsp or 12.5 grams for Children
The key word here is added sugars not “natural” sugars that come from fruit. Fruit is one of the best sources of vitamins and minerals, and for most people, consuming natural sugars that come from fruit is not linked to negative health effects. Fruit is so beneficial for our health in so many ways and should be a part of most individual’s daily intake. Added sugars on the other hand are sugars and syrups that are added when foods or beverages are processed. They are used to increase sweetness and texture and also extend the shelf life of products.
Excessive added sugars intake is linked to many chronic diseases including obesity, type 2 diabetes, and cardiovascular disease; as well as other conditions such as high blood pressure, inflammation, and fatty liver disease. Here are a few staggering statistics you should know.
The average American consumes around 22 tsp (88 grams) of added sugars per day! That is 2-3 times the RDA!
The average American consumes more than 40 lbs of high fructose corn syrup per year!
50% of the increase in American caloric intake over the past 30 years can be attributed to what we drink!
On average Americans drink 450 calories a day! This is 2xs as many calories as we drank 30 years ago. These extra calories can result in 23 lbs of extra fat per year!
To shine a bright light on what I am taking about in practical terms. Here is a an example of what sugar accumulation can look like in a typical day.
Let’s start with a morning latte, espresso or macchiato (10-40 grams of added sugars depending on size and additives), followed by a 12 oz. soda for lunch (40 grams of added sugars) or perhaps a “healthier” choice of lemonade (25 grams of added sugars depending on the size and how it is made), then a mid afternoon snack of a typical protein bar (15ish grams of added sugars). Friends… on the low end we have surpassed the RDA for aded sugars with 50 grams, and on the high end we are close to 100 grams and we haven’t had dinner yet! Add a glass of wine and dessert and we are now 5 times the amount of recommended added sugars in a day! It adds up so fast and it is something that really deserves our attention.
We know there are negative health implications of excessive added sugars in our diet. Yet it IS difficult to avoid as sugar is everywhere AND it is hidden in many foods especially processed foods. We also know it is very addictive and can be hard to curb.
The good news is, knowledge is power and with this knowledge we can make change! Your health is too important not to pay attention. It is critical to be aware of added sugars in your food and drinks. Here are a few strategies to help increase your awareness and curb excessive sugar intake.
Read ingredient labels to know how much added sugars are in the foods you are eating. Avoid high fructose corn syrup, sucrose, maltose, glucose, and sucralose in foods.
Be mindful of your accumulation of added sugars throughout the day. Until you have a good feel, keep track of the actual amount of sugar you are intaking in a day. Strive to stay within the AHA recommended daily allowances. If you are like me, you will be shocked at how much is in our foods and drinks! One cookie or a piece of cake will not hurt you. It is the accumulation throughout the day, weeks and months that will impact your health over time.
Listen to your body. Excessive sugar intake can result in increased headaches, joint pain and diffuse inflammation. Minimizing added sugar can make a significant difference in how you feel, your pain level and how you move.
Rethink your drink. Avoid sodas and sports drinks that are laden with high amounts of added and artificial sugars. Choose drinks that will hydrate you and fuel your health. Stay tuned for more information here as this is a BIG one!
Substitute desserts high in sugar, for foods such as fruit or chocolate covered nuts that have increased health benefits and also satisfy your sweet tooth. My favorite go to after a meal is a small piece of dark chocolate. Here are some other snack ideas.
Enjoy your celebrations and favorite treats but be mindful of the accumulated amounts of sugar you may be intaking throughout the day. And if you blow it, start over the next day! I know I have certainly done this a time or two or maybe more! The goal is to be mindful and to exercise moderation. This is a great lifestyle habit that can positively impact your health.
I am convinced that if we could control the sugar epidemic alone we would see a drastic shift in the health of our communities for the better. My goal is to enlighten one person at a time and to encourage each of you to help your families and especially your children understand responsible sugar intake! Trust me, your kids will thank you someday and by making simple changes one day at a time your health will improve and your body and mind will be better for it!
If you are just tuning in and want to follow my 8 Weeks 8 Habits to Health journey check out last week’s blog Week 1 Real Food & The 5 Ingredient Rule and Julie’s Favorite Recipe Ideas to help get you started. Be well friends!
References:
Sugar, Salt, & Fat second edition by Gina Willett, Ph.D., R.D. 2015
American Heart Association Added Sugars
www.heart.org/HEARTORG/HealthyLiving/.../Added-Sugars_UCM_305858_Article.jsp