According to the Centers for Disease Control and Prevention, an estimated 4 in 10 American adults are obese and 1 in 5 children fall into the same category. And those numbers are on the rise.
So, what’s behind the growth? Experts point to many factors including sedentary lifestyles, screen time and diet. This month, the American Academy of Pediatrics released a statement identifying sugar as one of the major culprits, saying “excess consumption of added sugars, especially from sugary drinks, poses a grave health threat to children and adolescents.”
These beverages are just the low hanging fruit. Aside from the obvious bakery regulars like cakes and cookies, sugar often lurks in places you don’t expect it—like pasta sauce, yogurt, granola bars and salad dressings. Consider this: The average American eats around 17 teaspoons of added sugar per day.
Added sugars contribute additional calories—but no additional nutrients—to your food. Though added sugars are tasty, they set off a neurochemical reaction that leaves you wanting more, making it that much harder to cut back. It’s as though you are actually addicted.
The sugar-craving cycle
Your body is built to break down the sugar you feed it—it knows to convert the right amount to energy. That’s the sugar “high” we all know and love. But when you’re eating too much, the excess sugar in your system is converted into fat in your liver, raising your risk of obesity, and therefore increasing your risk for type 2 diabetes, heart disease and some cancers.
Ever heard of dopamine? It’s a feel-good chemical messenger in your body that communicates things like reward, motivation, memory and even attention. Eating sugar leads to the release of dopamine in your brain, essentially telling it, “I like this and I want more.” This can set off a cycle of behavior that is similar to addiction. The chemical reward triggers cravings. The more dopamine released, the more it takes to achieve that same level of pleasure. This, in turn, can lead to more frequent cravings, over indulgence and even bingeing. And with our brains giving us positive reinforcement for our actions, the sugar-seeking behavior is likely to become a habit that’s hard to stop no matter how much we want to.
How to make a change
You won’t find many people recommending a cold turkey approach to getting off sugar. It’s simply not realistic, especially when you consider that nearly 70 percent of processed foods you can find in the grocery store have added sugars. The good news is you don’t have to quit sugar to improve your health. Simply reducing sugar intake, along with eating a nutrient dense diet, can help you lose weight and reduce your risk for serious health problems.
So how can you make an impact on your own health? Start here:
· Read food labels. Know all the names for sugar (there are literally dozens of them, dextrose, fructose, sucrose, just to name a few) and choose products with the lowest amounts of added sugar.
· Replace sugary drinks: Soft drinks, energy drinks and sports drinks have little if health benefits. Replace with water and unsweetened teas. If you’re looking for something to help quench your thirst, try preparing infused water!
· Look for new options. Shop the perimeter of your grocery store and think fresh first. Try swapping sweet treats for healthier options like 70% (or more) dark chocolate, fresh fruit with a dollop of light sweetened whipped cream, or homemade desserts made with unsweetened applesauce in place of sugar.
· Watch your portions. Not all sugar is bad! Just remember to eat in moderation.
· Listen to your body. Craving sugar? Maybe you need sleep instead. Lack of sleep is linked to obesity as well as increased sugar consumption. Sugar is also linked to increased appetite. When you’re hungry, avoid the simple carbs and instead reach for foods high in protein and fat to increase satiety and curb overeating.
Start by taking small steps in your journey to reduce your sugar intake, and celebrating each milestone along the way.