How Much Sugar Do You Really Eat

Sugar is a staple for survival as our cells use glucose for fuel. Unfortunately, sugar in processed, simple, and artificial forms, is often over consumed in modern society. This can lead to so many health issues, including high blood sugar, diabetes, metabolic syndrome, obesity, and gut dysbiosis. When it comes to sugar consumption, awareness is key. Are you aware of how much sugar you are eating in the course of a day? Foods in restaurants and on supermarket shelves often have so much sugar that the amount we actually eat creeps up on us. Do your best to track and record what you eat, paying attention to sugar content and leaving all judgment off the table. Pay close attention to your sugar consumption in an average day. Doing this could be eye-opening to see how much sugar you're really eating versus how much sugar you think you're eating. Also pay attention to your energy level and mood, both 15 minutes and 90 minutes after eating. Record your findings for an entire week to get a better idea of your average sugar consumption and how you feel after eating sweet foods. This is an exercise in food literacy and awareness. The goal is to feel empowered in learning what is in the foods you buy and not to feel shame or guilt about how much sugar you may be eating. If you don't already know, you may need to do a little research and read food labels before buying it. Our bodies are very smart, but sometimes we forget to listen to the messages our body is giving us.

As mentioned above, eating too much sugar can lead to so many health concerns including high blood sugar, diabetes, obesity, heart disease, and much more. Balance is key when it comes to creating optimal health in the body and this includes blood sugar. Diet and lifestyle factors can influence blood sugar levels. Blood sugar levels will typically fluctuate during the day, which is completely normal. As long as your levels remain within an acceptable range, you likely won't even notice the fluctuation. However a blood sugar imbalance can lead to overall health complications. When your blood sugar is high, known as hypoglycemia, the body doesn't produce sufficient insulin which can lead to insulin resistance or your body is unable to properly absorb sugar. Low blood sugar, known as hypoglycemia, is when levels fall too low.

What factors can influence blood sugar levels? Factors such as stress, illness, physical activity (or lack of), lack of sleep, and the time of day can all influence blood sugar levels. Diet is also a major factor of this equation. But did you know that gut bacteria play an equally important role? As food is ingested, glucose, is released into the blood, which then triggers insulin production. If too much insulin is released, it can affect gut bacteria. Specifically, gut bacteria can trigger inflammation, which can affect microbiota regulation. An altered microbiota can increase intestinal permeability, which can lead to an increase in insulin resistance. The relationship between gut health and blood sugar is a two-way street. Gut dysfunction can also affect blood sugar control. So maintaining blood sugar balance is a key measure for good health, and not doing so can increase the risk of disease.

There are some ways to help maintain blood sugar through diet and lifestyle. Provide yourself with a healthy diet and eat meals at regular times will help manage blood sugar levels. Whenever possible, avoid eating carbohydrates alone. Trying to pair carbohydrates with a protein and a fat, even when snacking. For example, eating rice cakes with peanut butter is better than eating rice cakes alone. Even though this adds more calories and fat to your snack, it's alright because it will help manage glucose levels and keep you steady throughout the day. Another way to manage blood glucose levels is to consume omega-3 fatty acids. Studies have shown that omega-3 fatty acids can help with glucose production. Some food sources to consider eating include eggs, flaxseeds, oily fish like salmon, and walnuts. You should also include magnesium containing foods in your diet. Magnesium has been known to have many health benefits one being its ability to help with blood sugar regulation. Incorporate some foods like almonds, cashews, pecans, avocados, banana, black beans, dark leafy greens, pumpkin and sunflower seeds, and sea vegetables such as kelp and dulse (seaweed). You should also eat foods that help heal insulin resistance. There are certain foods that can help reverse insulin resistance which are avocados, blueberries, broccoli, brussels sprouts, carob, cinnamon, garlic, ginger, Jerusalem artichokes, onions and turmeric, to name a few. Another helpful tip when trying to control blood sugar is to establish and maintain a consistent eating routine. You can help control blood sugar with a daily routine and my timing food intake. Try experimenting with the following tips. First, eat within one hour of waking. Second, space meals 4 to 5 hours apart. Also avoid snacking before bedtime and lastly drink plenty of water but try not to drink during meals.

Do you have a sweet tooth? Do you love dessert? If you eat a lot of sweets and feel like you can't stop you may be experiencing a sugar dependency. Your mood and energy could be often low from eating too many sweets. Look for signs such as, cravings for sugar and carbohydrates, regularly experiencing an afternoon slump where your energy hits a peak right after lunch and then crashes, inflammation or joint pain, bouts of irritability, anxiety or depression, and yeast or bacterial overgrowth. It can be a struggle to break the cycle if you are hooked on sugar but the good news is diet and lifestyle modifications can help you regain balance. Some helpful ideas to break the cycle are, crowd out sugar with nutrient-dense foods like high quality protein, vegetables and healthy fats, aim for at least 7 to 8 hours of sleep every night, pair carbohydrates and sugars you eat with quality fats and/or protein, drink a glass of water when sugar cravings arise and wait to see if the craving passes, swap foods high in added and processed sugars with naturally sweet options such as sweet potatoes, beets, and fruits.

While a diet high in sugar, especially processed sugars, can promote gut dysbiosis, it does not mean all sweet foods are bad for us or that you need to eliminate sweet treats from your diet. Just remember, the next time you feel a craving for something sweet, consider a healthier sweet swap that is gut friendly and satisfying. You can satisfy your sweet tooth while staying within your health goals. Consider opting for unsweetened versions of your favorite snacks and jazz up the flavor yourself. For example, eat plain unsweetened yogurt or kefir and add fresh fruit for sweetness. You can also crowd out simple sugars with healthier alternatives. For example, instead of soft drinks, consider sipping on seltzer with a splash of squeezed fresh fruit. Instead of reaching for package desserts and snacks, experiment with making your own at home. This is a great way to control how much sugar you include or not include in the dessert you are preparing. When preparing meals or snacks at home, include a hint of sweetness by adding fresh or dried fruit, or spices, like cinnamon, or naturally sweet root vegetables, like sweet potatoes. You will notice a lot of these ideas on my recipe page. Figure out what you like and play with it until you find the right approach that works for you and is most satisfying. A nourishing diet supports gut health, overall health, and personal preferences. Have fun experimenting with your food and most of all enjoy eating it!!

Bonus Recipes:

Coconut Macaroons:

For an easy and impressive grain free dessert, beat two egg whites until stiff. Stir in 1 1/2 cups of unsweetened shredded coconut, 2 tablespoons of almond flour, and 1/3 cup of powdered Stevia or Monk fruit. Add a pinch of salt and a teaspoon of almond extract. Form into 1 inch balls and placed on a greased baking sheet. Bake at 325 degrees for 15 to 20 minutes (until peaks are golden brown). Eat as is or you can melt dark chocolate chips and dip the bottom of the macaroon and refrigerate for 30 minutes. Enjoy!!

Pina Colada Smoothie:

Pineapple is full of vitamins, minerals, nutrients, and antioxidants. Its enzymes can help aid digestion, fight inflammation, and curb cravings. Next time you're craving a sweet and refreshing treat, try a blended smoothie with fresh pineapple, coconut water, ice cubes, and 1 to 2 teaspoons of unsweetened coconut cream. Blend and enjoy!!