Halloween, Thanksgiving and Christmas occur within two months of each other, and a consistent theme for all three holidays is foods with lots of sugar. While it’s OK to eat in moderation while you enjoy the holiday season, practicing how to eat less sugar can help you all year long.
If you have concerns about sugar and your risks of developing type 2 diabetes, make an appointment with your primary care provider. They may refer you to an endocrinologist.
What you should know about sugar
Excess sugar – especially added sugar – offers little nutritional value and can wreak havoc on your health. The American Heart Association recommends limiting added sugar to less than 25 grams per day for women and 36 grams for men, while the World Health Organization suggests aiming for less than 5 percent of daily calories for optimal health.
Increased sugar intake often leads to excess calorie intake because it is so energy-dense. This can then lead to weight gain and obesity, as well as increased new fat synthesis and abdominal fat. All of this can then lead to insulin resistance, which can increase the risk of type 2 diabetes.
Studies also link high sugar consumption to:
- Heart disease and elevated triglycerides
- Increased risk of certain cancers
What happens to our bodies when we consume sugar?
Sugar, or sucrose, is made up of equal parts glucose and fructose, which the body rapidly digests to its individual components. Most of the fructose is taken up by the liver.
The glucose is partly stored as glycogen in the liver, partly stored in muscle, and the rest is metabolized as a primary energy source throughout the body.
What is the difference between sugar in fruit compared to sugar in candy and sweets?
Most sweets are predominantly made of sucrose, although fruit has a bit more fructose. Some candy and sweets are, of course, made from high fructose corn syrup, where the ratio of fructose to glucose is higher.
There is some concern that diets higher in fructose can lead to increased synthesis of fat, which is stored in the liver and muscle and may adversely impact metabolism.
Do we crave sugar?
“While it’s not a true addiction, it’s a mental thing. Sugar stimulates the pleasure centers of the brain,” says John Clore, MD, an endocrinologist who directs our Program for Diabetes Health in our Richmond market.
Some studies show increased activity in the pleasure centers of the brain after ingestion of sugar.
Does our age affect how our bodies metabolize sugar?
As people age, their metabolism may decrease, but that is most often due to decreased physical activity.
“Staying active keeps nutrient metabolism at higher levels,” Dr. Clore says. “If you stay active, glucose is burned as fuel instead of being stored as fat.”
Healthier alternatives to sugar
Instead of thinking about healthier alternatives, the issue is really how much sugar you are consuming.
“Non-sugar sweeteners are also safe, even for individuals living with diabetes,” Dr. Clore says. “However, be careful. There are also sugar alcohols (the label name ends in -OL) advertised as sugar-free, but the body converts them back to glucose, so they are not free. Again, it is ideal to just enjoy consuming sugar in moderation.”
How to eat less sugar
- Start with your drinks: Sugary beverages are the biggest source of added sugar in most diets. Swap sodas and sweetened teas for fruit-infused water, unsweetened herbal tea, sparkling water
- Read labels like a pro: Sugar hides under names like dextrose, fructose, corn syrup and agave nectar. Check the “added sugars” line on nutrition labels and aim for products with the lowest amount.
- Cut back gradually: If you add sugar to coffee or cereal, reduce it by half, then taper down. Your taste buds will adjust over time.
- Choose whole foods over processed: Whole fruits, vegetables and minimally processed grains provide natural sweetness and fiber, which slows sugar absorption and keeps you full longer.
- Bake smarter: Reduce sugar in recipes by one-third to one-half. Use flavor boosters like vanilla, almond extract or spices (cinnamon, nutmeg) to compensate. Unsweetened applesauce is a great substitute for sugar in baked goods.
- Snack wisely: Pair protein with fiber-rich carbs – think hummus with veggies or Greek yogurt with berries. This helps stabilize blood sugar and curb cravings.
- Consider low- or no-calorie sweeteners: Clinical guidelines support using low- and no-calorie sweeteners as a transitional tool to reduce added sugar intake. However, training your palate to enjoy less sweetness will help you in the long run.
How we can help
Whether you are at risk of developing type 2 diabetes or you simply want less in your diet, learning how to eat less sugar without feeling deprived or missing out can help you make healthier choices. Make an appointment with your primary care provider if you want to discuss how to eat less sugar or your diabetes risks.
Learn more about endocrinology and the diabetes care services we offer at Bon Secours.
