Sugar is one of the most highly addictive substances on our planet and the root cause of number of epidemics in our society, from diabetes to obesity. According to the American Heart Association, the maximum amount of added sugar one should consume in a day is: Men: 150 calories per day (37.5g or 9 tsp), and Women: 100 calories per day (25 g or 6 tsp).
(Stats courtesy of https://www.healthline.com/nutrition/how-much-sugar-per-day)
These numbers do not include naturally occurring sources of sugar, like those in fruit, which the body can process much better due to the fact that these sugars are tied into fiber. But overeating of fruit is not the issue in the United States. Added sugar is the issue. Below is an infographic that lays out the amounts of sugar in some common beverages, but just to give you an idea:
- One large fountain soda: 128g of sugar
- One bottle sweetened iced tea: 36g of sugar
- One electrolyte sports drink: 35g of sugar
- One 8oz glass of apple juice: 27g of sugar
That means even a single glass of apple juice exceeds a female’s daily allowance of sugar for the day. You can check out the rest here: http://www.learningzonexpress.com/wp/wp-content/uploads/2012/06/4101512.jpg
So how do I cut back, especially during the holidays you ask? Here are a few tricks:
- Reach for water first. Drinking a glass of water before reaching for a sugary beverage can help cut the craving.
- Utilize coconut oil. It has been shown that one tablespoon of coconut oil can help cut sugar cravings in half.
- Buy a smaller version (or drink half) of whatever beverage you normally consume.
And if sugary beverages aren’t your downfall but sugary foods are:
- Remove them from sight. Out of sight, out of mind.
- Cut your own piece and make it a sliver, not a slice.
- Choose fruit. As mentioned, that type of sugar is MUCH better utilized by the body.
Once you break the addiction you will find a number of benefits come your way. These include, but are not limited to, weight loss, increased energy, clarity of mind and improved sleep. If you can make the commitment to small changes over the holidays you will be better prepared to tackle the rest of your health goals in the New Year.