The holidays are approaching, and there’s a good chance that you will end up eating a piece of pumpkin pie or a Christmas cookie (or maybe a few). Maintaining healthy habits allows for the occasional treat as long as it is done in moderation. The challenge is to keep the occasional treat as that, occasional and not an excuse to derail your healthy, balanced diet. While it’s festive and fun to indulge now and then, keeping an eye on your daily intake of sugar is important as part of staying healthy and preventing disease.
Diabetes awareness and prevention are critical to everybody as the incidence of pre-diabetes is on the rise in people 20 years old and over, and currently, 33% of Americans over the age of 65 are diabetic. Unless something changes, these numbers will likely increase. Fortunately, lifestyle modifications are effective in many cases in preventing or delaying the onset of diabetes. Most people are aware that diabetes is caused by your body’s inability to handle sugar. Carbohydrates break down into glucose (sugar), which your body uses as fuel. In a non-diabetic person, insulin pulls the sugar out of your bloodstream quickly and effectively. In a pre-diabetic or diabetic person, this process either functions slowly or not all. If you consume too much sugar over time, this system is strained, especially if you are at higher risk for diabetes due to genetics, age, ethnicity, weight, or overall health. Carbohydrates are not the enemy, nor are they created equal.
We get vitamins, minerals, and fiber from carbohydrates, and they are the main source of energy for the human body. Sugars from whole foods such as fruits, vegetables, and whole grains provide nutrients, while processed and added sugar raise your blood sugar with no benefit. So how do we cut down on these “bad” sugars? It is helpful to start by identifying how much sugar you are consuming and where that sugar is coming from. Look especially for sugars that you drink habitually. Juices, sweet coffee, and tea drinks, and sodas contain a lot of sugar that is often overlooked. Salad dressings, sauces, and marinades often hide sugar, and if you eat in restaurants or mainly packaged foods, you are likely eating more sugar than you know. Preparing your own food allows you to have more control over the sugar that you consume. You can flavor your food without sugar by adding cinnamon, garlic, fresh herbs, and spices. It is also important to identify your sugar priorities.
Breaking bad habits takes time. If you reduce and substitute, eventually, you shouldn’t crave as much sugar. Take soda, for example. If you are used to drinking soda throughout the day, it would be helpful to be aware of how much you are consuming and work to reduce that amount. Soda water with a splash of juice or lemon can provide some of the same enjoyment as a soda with a fraction of the sugar and calories. Fruit instead of dessert and black coffee with a splash of half and half instead of a pumpkin spice latte are also good options to lower your daily sugar intake. If you make a conscious effort every day to lower the sugar you consume, go and enjoy that piece of pumpkin pie and a Christmas cookie or two.
Original Article: November 2015
Updated Article: November 2023
References:
UCSF Diabetes Education: http://dtc.ucsf.edu/types-of-diabetes/type2/understanding-type-2-diabetes
American Diabetes Association: http://www.diabetes.org
About the Author
Michaela Shoberg is a graduate from the Master’s program in Exercise Physiology at San Francisco State University. She graduated suma cum laude and received the Distinguished Academic Achievement award for her thesis work on cycling economy. While at San Francisco State University, she taught undergraduate physical activity courses, including aerobics and strength training, and assisted with undergraduate research projects. Michaela is classically trained in ballet and other dance forms and has spent many years as a professional dancer.
