Sugar consumption has increased dramatically, causing unwanted health consequences.
In 1700 the average consumption of sugar was 4 lbs. per person per year. By 1900 sugar consumption was up to 90 lbs. per person per year. Today, according to the USDA the average person consumes a whopping 156 lbs. of sugar per year!
Are you consuming more sugar than you realize?
Unfortunately, the selection in grocery stores today makes it nearly impossible to avoid sugar.
Sugar is not just found in sugary desserts like ice cream and doughnuts, but now food producers sneak it into almost all foods including salad dressing, granola bars, protein powders, canned fruits and vegetables, and many seemingly “health” foods. When we eat food high in refined carbohydrates and sugar, the blood sugar response in the body makes us crave it more.
This leads to a vicious sugar cycle.
Why is this such a problem?
The overconsumption of sugar wreaks havoc on the systems of the body.
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Sugar contains no nutrients. When sugary food is on our plates, we remove nutrient dense food. This leaves the body lacking in essential nutrients necessary to health.
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Sugar creates unbalanced gut bacteria, which is home to 70-80% of our immune system.
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Sugar stresses your hormonal system causing adrenal fatigue, thyroid conditions, and other hormonal symptoms.
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Sugar causes an inflammatory response in the body. This inflammation leads to a host of other conditions listed below. When the body is chronically inflamed, it suppresses the immune system leaving you vulnerable to infection and disease.
Too much sugar has undesired consequences - problems that you may not realize are caused by the sugar.
Common conditions associated with sugar consumption include:
- Migraines
- High Blood Pressure
- Heart Disease
- Body aches and joint problems
- Arthritis
- Autoimmune Conditions
- Leaky gut
- Diabetes
- Irritable Bowel Syndrome (IBS)
- Cancer
Want to stop the vicious sugar cycle?
Here are some tips to help you reduce your sugar intake and beat those sugar cravings.
- Drink some water when you crave sugar. You may just be dehydrated!
- Focus on consuming meals higher in fat and protein.
- Start reading labels so you notice the hidden sugar.
- When you feel like eating something sweet, distract yourself by doing something else. Some ideas include going for a walk, calling a friend, taking a nap, or reading a book.
- Write about your motivations for reducing sugar and keep a food journal. This will keep you motivated!
- Cinnamon! Cinnamon regulates your blood sugar after meals.
- Drink some spiced tea or mint-flavored water (no added sugar) for a sense of sweetness without actually consuming sugar.
- Join us for 7 Weeks of Real Food where we will learn together to eat REAL food for REAL changes.
Let me know if you are limiting your sugar intake and tell me how you are doing that. I'd love to hear about it!
Dr. Jamie