Sugar is a sizzling hot topic right now with
the release of the new documentaries “The Men Who Made Us Fat” and “Fed Up.” I saw the latter, which was a great
compilation of things I’ve seen before about the great sugar excess, and some
material that was new to me. It’s a
great film, narrated by Katie Couric, and I hop you’ll all try to see it. It’s very well done, and shines a bright,
bright light on the relationship between the food industry and the epidemic
rise of obesity and diabetes among American children. Powerful film, I tell you!
While it’s easy to blame the food industry
for much that is wrong with the food we eat in this country, (and much of
that blame is well deserved!), one of the invitations of this documentary is
for individuals like you and me to take a look at our own sugar intake, and how
we, as consumers, are complicit, albeit indirectly, in the problem of sugar
excess. I have often said that each bite
we take makes us either part of the solution or part of the problem. Even if our sugar intake has reduced
gradually in the last few years, as it well may have, it doesn’t hurt for us to
look again, to do a review, lest we get complacent….
Sugar has been shown to increase the risk of
diabetes, cancer, and heart disease. It’s
a leading factor in excessive weight gain, inflammation, and unhealthy skin
conditions. It is also associated with
mood swings, bulging middle sections, bloating, and afternoon energy slumps.
We are genetically programmed to enjoy sweet
foods. In their natural state fruit, for
example, has many vitamins, minerals, and plenty of fiber. The problem is that the highly processed
granules and syrups that are added to much of the food that we buy are highly addictive. Following are some ways to manage our
relationship with sugar, so that it is not in the driver’s seat of our lives,
always beckoning us to have more and more of it. Consider these helpful tactics to gain better
control over the sneaky stuff.
1. Eat
lots of nourishing foods, particularly in their raw state. Increase the amount of dark leafy greens and
other vegetables. When your body is
truly nourished, that is, receiving all the nutrients that it is searching, the
voice of sugar will not be nearly as demanding when it calls. Sugar cravings can be eliminated by a more
nutrient dense diet.
2.
Drink more water. Soft drinks,
soda, energy drinks, and packaged fruit drinks are typically loaded with
sugar. Additionally, sometimes sweet
cravings are simply a sign of dehydration.
Before you reach fro the sweets, drink a glass of water and wait a few
minutes. The craving may just disappear.
3.
Reduce caffeine consumption. The
ups and downs of caffeine include dehydration and blood sugar swings, which can
cause sugar cravings to become more frequent, more pronounced.
4. Eat
sweet vegetables. Pumpkin, corn, beets,
carrots, and sweet potatoes are naturally sweet, healthy, and delicious. Packed with vitamins, minerals and fiber,
they’ll keep you satisfied for longer, and will help to curb your cravings. Also, try some coriander, mint, cinnamon,
nutmeg, cloves, and cardamom.
5. Use
natural forms of sugar. When the idea of
a “real” dessert is irresistible, you’ll do yourself a big favor by avoiding
artificial sweeteners and foods with added sugar. Enjoy some fresh fruit, or foods sweetened
with dates, organic maple syrup, or coconut sugar or syrup. The less refined sugars you eat, the less
sugar you will crave.
6.
Avoid the fat-free and low-fat labeled foods. They compensate for the lack of flavor from
fat with high quantities of sugar, which will assure you a seat on the roller
coaster ride of sugar highs and lows.
Foods high in natural fat, such as coconut, avocado, nuts, and seeds
actually reduce sugar cravings while they balance hormones and feed the brain
and skin. Don’t believe the marketing
ploys and make better friends with whole foods, which are much better life
companions anyway.
7. Get
moving. Even ten minutes of walking or
yoga a day to begin with will help to
balance blood sugar levels, boost energy, clear the mind, and reduce
tension. All of these things will
eliminate the need to self-medicate with sugar.
8. Get
more sleep, rest, and relaxation. Simple
carbohydrates, such as sugar, are the most readily usable forms of energy for
an exhausted body and mind. Sugar is a
quick form of energy in a chronic state of stress and/or sleep
deprivation. Getting adequate rest will
save you from this toxic, never-ending, unhealthy cycle.
9.
Find sweetness in non-food ways.
Cravings – especially for sweets – often have a psychological component. Is it really more fun, adventure, affection,
or freedom that you crave? Be good to
yourself. Check to see what’s out of
balance in your life. Treat yourself. Reward yourself in ways that don’t involve
food, especially the sugar-sweetened kind.
(Seeing the movies I mentioned above will give you encouragement to become
more of the solution to the sugar craze in this country than part of the
problem.) When life is sweet enough, you
don’t need sugar additives.
Please feel free to leave comments below I’d love to hear from you about some of your
sweet cravings --- what they are, and how
you’ve managed them.
Have a wonderful July 4th weekend!
