More truth about sugar and 5 Easy Ways To Reduce your consumption
Sugar can be so confusing. I get so many questions about sugar as a health coach. When we see documentaries or read articles we might feel that we need to do something about our sugar intake, but aren’t that clear on the how to go about it.
Is maple syrup okay? Can I use Raw honey? Isn’t it okay as long as it is Organic?
Once my clients are honest about sugar and begin expanding their learning, they are ready to take steps towards reducing the sugar. The next question I get 90% of the time is, “What sugar is okay for me to have while reducing my sugar addiction.”
I believe we all have an unhealthy relationship with sugar. And with any unhealthy relationship, especially with food, you have to take simple steps in order to have lasting change.
My clients have often been on a 30-day sugar detox, but they don’t always find that it creates lasting change. They find themselves tired of being “sugar police” for themselves and just cave into indulgence.
But I always recommend that you start slow and reduce the consumption overtime with a longterm plan in mind. Reading labels and answering these questions-“What sugar is okay for me to live with?” “What sugars should I eliminate altogether?”- is a good first step.
The answers to these questions are different for everyone because everyone starts at a different place. As a health coach, I believe some people’s food could be “poison” to others. We are all biologically made up with different leniences for our bodies and sometimes can only know what is best through experimenting.
That is one reason why it can be so confusing to figure out what to eliminate or what we can live with. So when it comes to sugar intake, you have to look at the source and also know how your body responds.
Sugar comes from the juice out of a sugar cane and then is processed down into crystals. Processed sugar no longer has the fiber to help us digest it.
Processed sugar is made up of sucrose and over 50% fructose. Fructose is dangerous for our bodies in large amounts and for regular doses. Our bodies have no use for it and most often converts it to fat.
Fruit juice, even 100% juice, has the same issue, if not more than processed sugar. Fruit Juice is made up of a high concentration of fructose sugar and lacks the fiber and enzymes for our bodies to process it. Fruit juice products have been compared to soda and the results may surprise you.
Substances like real maple syrup or unfiltered raw local honey are sources that keep all of their natural benefits in place in order for our bodies to process it better. That makes them a better choice.
Coconut Sugar does not have the fructose content (only 7-9 %) that regular sugar has. Coconut sugar is derived from the natural sap from a coconut palm and dehydrated.
When choosing sugar sources, you want to choose the ones that are lowest in fructose or completely free of fructose. When you see an ingredient that as “ose” at the end, be sure, it is sugar.
Here is a simple guide when deciding how to start reducing your sugar:
1. Resolve a plan to eliminate these sugars from your life
High fructose Corn Syrup
Pancake Syrups
White Processed sugar
Processed honeys and syrups that are not pure or from a natural source
Dextrose
Agave (pure fructose sugar)
Fruit juice (both 100% and from concentrate)
Any artificial sweeteners (i.e., aspartame, sweet and low, equal, splenda)
2. Work towards transitions with these sugars
Local Honey
Organic Brown Sugar
Xylitol
Whole Fruits
Whole Fruit juices (Homemade in a Vitamix with the fiber and enzymes intact from a whole piece of fruit)
3. Accept these sugars to live with
Coconut Palm Sugar
Raw/unfiltered Local Honey
Stevia or Xylitol in small amounts
Pure Organic Maple Syrup
Whole Fruit
Whole Fruit Juices
When I work with my clients, we have this list and create a plan based on where the client is in their relationship with sugar. With gradual steps over time and lots of help, anyone can reduce and eliminate their sugar for the long term.
There are certainly times when any form of sugar may not be beneficial for someone. As an integrative holistic health coach, I help support people along with their professional doctors to help determine what sugar amount is right for them. Here is a sample of tips I give to clients to begin their reduction of sugar.
5 easy steps to reduce sugar consumption
1. Swap out sugar-covered cereals with a cereal that has five ingredients
or less – and keep sugar fewer than 10g.
2. When you pack a lunch – focus on Protein, vegetables, and whole fruit for the sugar source.
3. Replace sugary sport drinks, soda, and juices with naturally-sweetened water, teas, or raw kombucha.
4. Skip the ice cream and serve icy snacks like homemade fruit sorbets, strawberry lemonade freeze and frozen fruit like bananas or grapes.
5. Switch out candies, cookies, and cakes with wholesome snacks or whole fruits.
Are you confused about sugar or unsure how to reduce it in your life? CLICK HERE to schedule a free health consultation and let me help you!
