Sugar and Sweet Treats: Finding Balance in Your Diet
Hey there, sugar lovers! I bet many of you can relate to the struggle of having a sweet tooth that just won't quit. Trust me, I get it. Growing up, my grandma used to spoil me with mouthwatering cinnamon sugar toast for breakfast. And let's not forget the joy of earning dessert by finishing my veggies at dinner. Oh, those were the days! Cherry Kool-Aid was my go-to beverage, and meeting the Kool-Aid Man was the highlight of my childhood summers.
But as I entered my teenage years, my sugar consumption began to take a toll on my health. I started experiencing episodes of low blood sugar, complete with that awful sweating and dizziness, whenever I substituted candy bars for a proper meal. That's when my doctor diagnosed me with hypoglycemia and advised me to change my eating habits. I took their advice to heart, adjusted my meals, and cut back on my sugar intake—and I started to feel better! That experience sparked my interest in nutrition and started my quest to learn how the food we eat affects our bodies.
Fast forward to 1993, when I began my journey as a dietitian. That year, new nutrition recommendations were released, warning us about the dangers of fat while reassuring us that sugar was perfectly fine. Well, let me tell you, things changed in the world of food products. High-fat options were swiftly replaced by high-sugar alternatives. As a result, the American population started consuming more sugar and less fat. But here's the kicker: over time, rates of diabetes and heart disease began to skyrocket, and people just weren't feeling good. Many experts started pointing fingers at the increased consumption of foods loaded with added sugar as a contributing factor to these health issues.
Now, here's the important question: Is sugar inherently bad for you? As a dietitian nutritionist and health coach, I firmly believe in avoiding labeling foods as "good" or "bad." Instead, I focus on understanding how different foods affect each individual. Are you as healthy as you want to be? If not, it might be worth considering moderating your sugar intake.
But what does moderation even mean? According to the US Dietary Guidelines, it's recommended that no more than 10% of your daily calorie intake should come from added sugar. So, let's do some math. If you consume around 2000 calories a day, that means you should aim for a maximum of 50 grams or 12.5 teaspoons of added sugar. To put things into perspective, a 12-ounce can of soda contains roughly 10 teaspoons of sugar. Now, I'll be honest with you: I still enjoy the occasional soda, and my love for Cherry Kool-Aid hasn't faded. However, I've learned to make smarter choices by opting for versions with less added sugar.
Remember, it's all about finding balance. You don't have to give up sugar entirely or feel guilty about enjoying a sweet treat now and then. Just be mindful of your overall sugar intake and make conscious choices more often to support better health and well-being. So go ahead, savor that sugary delight, but always keep an eye on your sugar consumption. Your taste buds and your body will thank you for it!
Until next time—
Hi! I’m Carolyn
I’m a registered dietitian-nutritionist and certified health coach who specializes in women’s health and mindful eating. I am passionate about helping people discover the best ways to fuel their unique bodies to feel better physically and mentally.
I would love to help you on your path to optimal health!
Check out my coaching services or schedule a discovery call with me today!
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