Pretty much anytime you read or hear about exercise as a means to a healthy life, nutrition is mentioned next. They certainly go hand in hand.
Mmmm … brownies.
And just as it’s not always easy to find the motivation to exercise, it can be difficult to always follow a healthy, nutritious diet. I sure can attest to both. In my adult years, I’ve lost a total of 50 pounds over time, but have battled with that last 10 pounds, back and forth.
And my exercise has ranged from a big fat load of nothing to a list of physical accomplishments that includes four full marathons, a dozen half marathons and a 10-mile race thrown in for good measure.
I know I’m not alone when I say that my best intentions don’t always win out. I never met a dish of ice cream or a brownie that I could easily turn down. On the flip side, I’ve been known to binge on fresh summer fruit, too. (Is it bad to eat two mangoes in one sitting? They’re just SO good.)
Boooo … sugar.
I know many people who have tried a sugar-free diet, both as a constant way of living and as a way to reset their systems. In the latter approach, they spent several days with zero sugar — not even in natural forms, like fruit — and slowly reintroduced it to their diets. Ultimately the intention is to weed out as much added sugar as possible. Natural sugar is not a bad thing, the key word being natural. But added sugar has no nutritional value and no reason for being, other than making foods sweeter and setting us up for a lifetime of cravings.
It’s an understatement to say that there’s a boatload of research on how bad added sugar is for us. There’s a new study that not only links it to heart disease but to a higher risk for death. Another study found that fructose (a form of added sugar) can create a domino effect that causes our “I’m full” sensor to essentially malfunction. Yet another looked at the link between sugar consumption and decreased brainpower. And that’s just scratching the surface.
Research also shows that sugar consumption creates a vicious cycle. You consume it, you crave it, you consume more, you crave more… you get the idea.
So: How much sugar is OK? What kind of sugar is OK? The American Heart Association recommends that women consume no more than 100 calories a day, or about 6 teaspoons’ worth, from added sugars. (For men, it’s 150 calories and 9 teaspoons.)
Way more than a daily allotment!
For mathematical purposes when you’re reading nutrition labels, 4 g of sugar = 1 teaspoon. So if you’re eating one granola bar that contains chocolate chips that has 12 g of sugar (as I saw on a label of one today), there’s 3 teaspoons, or half your allotment for the day. From one 4-inch granola bar!
It can be hard to determine what portion of the sugars listed on a label are natural and what portion is not. The AHA offers great information about this and much more, here.
Aside from information sharing, my purpose in posting this topic is to share my experience in going sugar-free. For the past 6 days, I’ve been participating in a sugar-free diet test panel. I spent the first 4 days with zero sugar, natural or otherwise. Yesterday, I was able to add fruit back in, along with one serving of refined whole grain.
I had previously scoffed quite seriously at friends who tried this diet. I believe in all things in moderation, I said. Cutting something out just sets you up to really crave the taboo item, I asserted.
So what changed? I read more of the research. I took into consideration my friends’ raves about how great they felt. I realized that I needed a reset of my own — a final piece of the puzzle, if you will, in trying to live as healthfully as possible and eat cleanly.
Yum … natural sweetness! / Photo credit: Chris M. Junior
Do I miss ice cream? Yes. Surprisingly, I’m really craving some pizza. (Tomato sauce is generally loaded with sugar, and the white dough ain’t so great, either.) But I’m finding that I can survive without my daily Diet Coke, and that I can pass up the doughnuts and M&M’s in the office. I still love fresh fruit and consider it a yummy treat. And the more days that go by on my “eating clean” calendar, the better and more revved-up I feel. (The weight loss is a welcome side effect too!)
I still believe in “all things in moderation” — but I don’t think I was eating sugars in moderation. I’ll revisit the topic at the end of the test panel time period and let you know how I’m feeling then. In the meantime, I welcome feedback and/or comments if you’ve tried this way of eating yourself.