#51 4 Ways to Reduce Added Sugars You are Consuming TODAY

Sugar is so sneaky, and a lot of times we’re consuming WAY more than we think.   Added sugars are in a bunch of things you might have overlooked - from pasta sauce to our favorite drinks.  

I’ve been wanting to take a break from added sugars, because my cravings have gotten out of control.  Also, my energy is not as even as I would like. Sometimes I get that afternoon lull.  And I wanted to share some information to get you started in case you had been wanting to work on your sugar intake too.

In this episode you will learn:

1. What do you mean by "added sugars"?
2. Why do I care about how much sugar I eat and drink?
3. How much sugar am I supposed to eat?
4. 4 steps you can take today to eat less added sugars

There are 50 g of sugar in my beloved pumpkin spiced latte from Starbucks.  In a grande.  And the American Heart Association says that Women should eat no more than 6 teaspoons (25 grams) of added sugar a day.   I suspect most of the sugar comes from the magical pumpkin sauce (the primary ingredient listed is of course sugar).

It’s possible that during 2020 and then the holidays that I ate some of my feelings.  Sometimes my feelings taste like nachos, but sometimes my feelings are chocolate flavored.

What are your favorite sugary treats?  My sister in law makes the most amazing chocolate chip cookies.  I eat the entire batch if given the chance.  What about you?  

Don't miss out on the FREE 5 Day Sugar Detox for Busy Entrepreneurs <<HERE>> 

What are added sugars?

Added sugars are exactly what they sound like, sugars that have been added to the things we eat.  An obvious example might be apples vs apple sauce.  Or black coffee vs. adding sugar to your coffee.

Added sugars are in some things we’ve probably not really thought about (or have forgotten about)- pasta sauce, mixed drinks and cocktails, yogurts, and soooo many drinks. 

One of the most important things you can do if you want to start thinking about reducing the added sugars in your life is to figure out where that added sugar is coming from. 

Here’s the cool thing.  Most packages are now required to include a line on the nutrition label that literally says “added sugar.”  So you can just go to your refrigerator or pantry and look it up.

Why do you care about sugar?

It is SO WORTH THE EFFORT to decrease the added sugar in your life.  Why is added sugar an important topic for entrepreneurs?  Because it can slow us down.  It can make us less productive. It can zap our energy.  But there are some other annoying things that sugar can do too….

Here are just some of the reasons why!

1. It can lead to weight gain. Added sugars load your body up with calories that have virtually NO nutritional benefit. In fact, sugar can rob your body of vital minerals (like calcium and magnesium). NO THANK YOU.
2. It can raise your risk of heart disease. Excess sugar can increase inflammation in your body as well as your triglyceride, blood pressure and blood sugar levels. PLUS, it’s linked to atherosclerosis, which can clog your arteries.
3. It is linked with type 2 diabetes. Your body goes through hormonal swings when you eat sugar – releasing insulin and other substances to help your body remove it from your bloodstream. If you’re consuming too much sugar, you can potentially develop insulin resistance and diabetes over time.
4. Too much sugar can 1) cause acne and 2) speed up the rate your skin ages because it interferes with collagen and elastin, which affect how firm your skin looks.
5. It’s linked with certain cancers. Research is still ongoing, but a diet high in sugar can lead to other factors (such as obesity, insulin resistance, and inflammation) that are associated with some forms of cancer.
6. It speeds the aging process. Studies show it makes your cells age more quickly – and potentially does the same to your body. 
7. And on and on … it can harm your liver, it’s linked with depression, it’s not good for your teeth, can affect your hunger hormones, etc. etc. etc.

I’ve got a bunch of links to the science behind this - just scroll down.

 Don't miss out on the FREE 5 Day Sugar Detox for Busy Entrepreneurs <<HERE>> 

Sugar by the numbers

I have a shocking stat, that when I read it, I literally felt my jaw drop. It’s about how much sugar we actually eat every day.

First, for some context: there are literally DOZENS of different recommendations for how much added sugar we should eat every day, but they all fall into the same range for a healthy diet – about 5% to 10% (absolute tops) of your total daily calorie intake.

The easiest recommendation I’ve found doesn’t require a lot of math to understand. It comes from the American Heart Association, and it is in line with what the World Health Organization recommends.

Their recommendations:

• Women should eat no more than 6 teaspoons (25 grams) of added sugar a day.

But get a load of how much sugar we actually eat!

• The average American consumes 17 teaspoons (71.14 grams) every day … or about 57 pounds of sugar a year per person!
• Australians eat an average of 60 grams of sugar a day (or 14 teaspoons).
• And in Canada, it’s estimated that children eat more than 100 grams a day (!!!), while adults take in around 85 grams daily.

That is a LOT of sugar, and a lot of it is the sneaky kind that’s added to processed foods – stuff we don’t even know that we are eating!

And a HUGE amount comes in the form of soda, juice, or other sweetened beverages. 

• A 12-oz (368 g) can of cola contains 39 grams of sugar.
• 1 cup (250 ml) of unsweetened apple juice contains 24 grams of sugar.
• A small (sweetened) coffee from Dunkin Donuts contains 17 grams of sugar!
• A lightly sweetened tall iced coffee from Starbucks contains 15 grams of sugar.

Want more details  - scroll down to find links below.

4 ways to reduce added sugars in your life TODAY

Here are some things you can do to start a lower-sugar lifestyle:

1. Keep reading those food labels! Sugar is sneaky and it doesn’t take long for it to make its way back into your normal diet.
2. Experiment with new foods and recipes to keep your tastebuds happy.
3. Watch for triggers! A big one is eating a high-sodium meal – it can make you want to eat something sweet for dessert. 
4. Avoid an all-or-nothing mindset. It’s OK if you occasionally enjoy a treat – and if you decide to indulge, don’t beat yourself up for it! Savor every bite, and then get back to your new-normal (i.e., lower sugar) routine.

And because I think this is such a valuable topic, I’d like to invite you to my Sugar Detox Challenge for Busy Entrepreneurs! It’s my FREE 5-day program that will help you reduce the added sugar from your diet. You’ll get a step-by-step action plan and coaching (from ME!) that will help you accelerate your results!  Link in the bio.  It starts soon so be sure to sign up.  You’ll be amazed at the difference getting rid of added sugars can make in your mood, your energy, and even your waistline!

Most of us eat or drink 3x the recommended amount of sugar each and every day! See – and FEEL! – what a difference it can make to take a break from it.  I know that as the holidays and 2020 are wrapping up, that I could use a break from added sugars!  

Don't miss out on the FREE 5 Day Sugar Detox for Busy Entrepreneurs <<HERE>> 

Learn more at these links:

www.healthline.com/health/sugar-detox-symptoms

www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally

www.self.com/story/this-is-exactly-what-happens-to-your-body-when-you-eat-a-ton-of-sugar

www.healthline.com/nutrition/too-much-sugar

https://sugarscience.ucsf.edu/the-growing-concern-of-overconsumption.html#.Xd0XfpNKgW8  

www.georgeinstitute.org.au/media-releases/australians-eating-too-much-sugar-new-survey-confirms

https://sugar.ca/Sugars-Consumption-and-Dietary-Guidelines/Consumption-of-Sugars-in-Canada.aspx