Science is a fascinating thing. Although many think scientific data is something that doesn’t change – it does. Since the 1960s fat has been blamed for Americans increasing health issues. This has lead to negative feelings around fat, but it may not be the “bad” guy it’s been made out to be. When fat is removed from foods, it’s replaced with artificial fillers and sugar. So the question pops up: does sugar make you fat and overweight?
A (Very) Brief History on Sugar
Unfortunately, it’s not as black & white as it seems. In the 1960s, the sugar industry funded a study to show how fat was to blame for cardiovascular (heart) disease. This resulted in people throwing out their fat filled foods & opting for low fat and fat free options instead. Fat provides lots of flavor, so the food industry had to think up a way to make naturally fatty foods taste good without the fat. Fat was replaced with sugar, sugar consumption increased, and Americans got fatter & more unhealthy.
These foods boomed in the 90’s as fat free diets & “heart healthy” stamps were all the rage. The 80’s & 90’s were also when convenience foods & dinner tray meals (AKA processed foods) were seen as fantastic, quick alternatives to real food.
How Does Sugar Make You Fat?
Sugar is naturally occurring in some of the healthiest foods. Yes, your body does need sugar, but it needs it in the form of whole grains & fiber. These take longer for your body to digest and provide nutrients along with it. When you eat processed sugar, your body doesn’t have to do much to process it and it’s void of nutrients. So essentially, you’re dumping an energy source into your body that isn’t going to keep you full, doesn’t provide any nutritional value, and will leave you feeling more hungry than you were before.
Think about it this way, when you start your day with sugar covered cereals and a fancy, sugar filled latte, you’re setting yourself up for failure. You’re going to crash, be irritable, feel hungry, and your body will possibly hold onto the rest of the calories and nutrients you consume for the rest of the day. In the worst case scenario, and if done long enough, this will lead to metabolic syndrome and possibly pre-diabetes!
Sugar Is Addicting
If you’ve ever had a sugar craving, you know how addicting it can be (read here to learn more about how I ditched my sugar cravings.) But some people will lead you to believe that all sugars are metabolized equally – & that simply isn’t true. When you eat berries, you aren’t just getting sugar, you’re also getting the antioxidants, fiber, and vitamins that go with them. This leaves you feeling full longer & it helps your body fight off disease and illness. It’s not the same as eating a sugar laden muffin in the morning.
The World Health Organization only recommends 25 grams of added sugar to be eaten each day. When you discover how much and where sugar is hidden, you begin to realize that this isn’t very much! Some sneaky places you’ll find added sugar are:
- non dairy milks
- pasta sauces
- pre-packed oatmeals
- ketchup
- fat free or low fat foods
- flavored coffee creamers
- salad dressing
- protein bars
- electrolyte drinks
- bleached flour
Healthy Habits To Avoid Sugar
- Start your day with filtered water and drink it throughout the day. Drinking water rehydrates your body & gives you a feeling of fullness. Sometimes, your body confuses the signal of hunger and thirst. If you ignore your thirst signals, you may start to feel hungry. So stay hydrated!
- Read your labels before eating or purchasing food. Reading the nutrition facts for added sugar and ingredients list for what a food is made of are the best ways to avoid hidden sugars. Or better yet, cook your meals at home. You then see exactly what’s added and can control how much of each thing is added. For example, if you don’t want to add salt or sugar, you don’t have to!
- When you need a sweetener, opt for natural ones. These include things like honey to your tea or maple syrup in your granola. There are a bunch of recipes these days that use maple syrup, honey, or agave instead of refined sugar!
- Eat enough plant based food. When you eat plants, you can stop obsessing over things like serving sizes and calories. Plants don’t have addictive things like MSG, yeast extract, or sugar added to them, making it easier to notice when your body is telling you it’s full.
- Don’t forget to reach for foods packed with healthy fats and protein. These would be things like nuts, avocados, olives, and seeds. They help keep you full and provide vital building blocks to keep you healthy!
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