HEALTH
BY MOLLY NEVINS
Sneaky sugars Avoiding sugar is tricky, but helpful when trying to be healthy
W
hy should we try to avoid sugar? It is pretty common knowledge that it can wreak havoc on your waistline. The implications for your health extend far beyond that. From your heart to your skin, let’s explore all the ways that excess sugar affects your body. Heart Disease: Diets that are high in sugar lead to increased risk for obesity, inflammation, high blood pressure and high blood sugar levels. All of those are risks for heart disease. Type 2 Diabetes: Obesity is the biggest risk factor for type 2 diabetes, and obesity is linked to high sugar consumption. Long term high sugar consumption can also create insulin resistance in the body, which can lead to diabetes. Skin: Processed sweets have a high glycemic index and raise blood sugar levels. Spiked blood sugar and insulin levels trigger responses in the body such as inflammation and oil production which can lead to acne. Mental health: Processed foods, which are often high in refined carbohydrates and sugars, have been associated with an increased risk of depression. A high-sugar diet can also drain your energy. If a product has a lot of sugar, which our body breaks down quickly, but no other nutrients that are slow digesting, it messes with your blood sugar. You’ll get a quick energy burst from those carbohydrates and then a blood sugar dip when they are depleted. Most of us have experienced that “crash.” Blood sugar swings like this will really affect your energy levels. So where are these sugars in the things we are consuming? It is pretty common knowledge that soda is high in sugar, but sugar is sneaky and hides in much less obvious products as well. It’s suggested that women should not consume more than 24 grams of added sugar per day, 36 for men. Now this varies based on what risk factors or health conditions the individual has, and striving for less is always best. Check out some sneaky sources of sugar: 20 oz. Gatorade - 34g sugar
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1 Clif bar (Chocolate peanut butter builder’s) -21g sugar ½ Cup of Prego Sauce - 10g sugar 1 Gatorade whey protein bar - 29g sugar 1 Chobani strawberry greek yogurt - 19g sugar 1 tbsp Coffeemate French Vanilla creamer - 5g sugar
Let’s say you start your day with a coffee with 2 tbsp of french vanilla creamer (honestly, if you don’t measure it’s probably more than that). You are running late so you grab a clif bar for breakfast. Your morning snack includes a chobani strawberry yogurt. You have already had 50 grams of sugar, before lunch! You’re not drinking soda, you’re not snacking on candy. It can be easy to miss these sneaky sugars and accidentally sabotage your health. Whole, unrefined carbohydrates such as oats, whole grain
bread, brown rice, legumes, fruit and vegetables are your best source for natural sugars that are paired with fiber. For breakfast on the go, try a banana, apple or hard boiled egg instead of a bar. When choosing your yogurt, be sure to get one without added sugars. Oikos Triple Zero strawberry yogurt has 7g compared to the 19g. When choosing your bread, look for one with higher fiber and lower added sugars. Little swaps every day can add up quickly.
Molly Nevins, ACSM HSF, is a longtime contributor to Healthy & Fit Magazine. Check out her Facebook page at: facebook.com/molly.fit
