Pilates Platinum Asks: Do you know how much sugar you’re really eating?

Recommended daily intake of “added sugars” is 6 teaspoons for women, and 9 teaspoons for men.

Guess what the American average is? 22 teaspoons a day! That’s over 355 calories a day in added sugars alone. That adds up to about 150 pounds of added sugar a year- per person! Too much sugar can lead to obesity, type 2 diabetes, tooth decay, heart disease, premature aging, poor memory, weaker hones, acne, depression and belly fat. And that’s just the short list!

We know some obvious ways to balance sugar intake: eat healthy, exercise to burn excess calories, consume sweets in moderation, eliminate sodas and stay away from processed foods and GMO products. What could be the most important piece of advice is to pay attention to the ingredients and nutritional labels on foods so that you’re aware of what exactly you’re putting into your body.

Sadly you’re mistaken if you think you can watch sugar levels by simply staying away from labels marked with a high sugar count. Unfortunately there are more than 200 types of added sugars used in processed foods (and don’t forget beverages)! These added sugars that are used in 80% of products on shelves at the market are disguised with alternate names. And added sugars hide in everything- even bread.

You might recognize some of the most commonly used sweeteners like corn syrup, cane sugar, or high-fructose corn syrup. But did you know there are over 46 names for added sugars used in processed foods? You’re probably consuming extra added sugars without knowing what these ingredients really are.

Learn about the many forms of added sugars in this list below, compiled by Appetite for Health. Pilates Platinum wants to keep our members (and blog readers!) as informed, healthy, and sugar-free as possible. It’s also a great cheat sheet to pack in your wallet for reference when shopping. It’s better to be safe and healthy than feed into the nation’s addiction to sugar.

Stay away from these ingredients with deceiving names and keep your levels in check. Remember, the recommended daily intake is only 6 teaspoons for women (9 for men) a day!

Kick Sugar to the Curb

There have been so many articles recently about the dangers of consuming too much sugar. Whether you have a sweet tooth or not, it’s been proven that the more sugar your body intakes, the more sugar you crave. The good news is-- you can learn to control sugar cravings! The less sugar you eat, the less sugar you’ll want. Bonus: the less sweets you eat, the sweeter healthy foods start to taste. (Perfect example: baby carrots! Who knew they are as sweet as they look.) Check out these little tricks below to help break your sweet habit.

Don’t quit sugar cold turkey.


Don’t set yourself up for failure, or make unrealistic goals. Instead try to cut back the amount you eat daily, even if just by a teaspoon. Or cut out certain items with high sugar until you no longer want them everyday.



Swap ingredients to trick your taste buds.


If you like vanilla, try stirring in 1/2 teaspoon of vanilla extract into plain greek yogurt, or a smoothie, and top with strawberries and toasted coconut. Sweetness without added sugar! If you like chocolate, try using a tablespoon of cacao powder instead of vanilla extract. There are so many delicious recipes for desserts and smoothies that use alternative ingredients to give you a sweet treat. You'll see how easy it is to satisfy cravings with healthy ingredients. 
 


Step up your water game.


Use water to beat those sugar dreams. Fill up on fruit-infused H2O and you'll stay hydrated (and fuller) longer, without a high calorie drink. Cucumbers, oranges, berries, and lemons are all easy ways to add flavor to your water without adding sugar! Drinking sparkling water with a slice of fruit is another sweet and healthy way to step up your water game. (A favorite of ours is the Mixed Berry Bubbly Water from Trader Joes!)

These tricks don’t sound too hard to us! Let us know if you’ve had any success with cutting back on sugar, and if so, please share your success stories and hints with us below!

"Sugar Sugar...oh, Honey Honey"

"You are my candy girl and you got me wanting you?"

Why is that?  Why are we so addicted to sugar?

Even at a young age it seems that we are programmed to want sugar and, according to a study by Washington University, we have an innate, inbuilt preference for sweet flavours from the moment we are born and we learn to satisfy these craving throughout childhood, carrying our tastes into adulthood along with our sweet teeth. (Why Are We so Addicted to Sugar )

Studies have shown that we are born with it.  Babies preferred eating the sweeter option of two different food items.  It is in our genetics as one could say.  Going with the fact that this is true, the problem lies in that there is too many sugar things readily available.  Sugar surrounds our life.  I don't think I even need to get down and dirty into the details on how bad the chemical sugars are for us so lets take time to focus on curbing that sweet tooth with natural sugar and figuring out which one is better than another.

Here is a list of some of the more popular sweeteners on the market today

Stevia:

Stevia has been sweeping the nation as the natural no calorie sweetener.  It is derived from a plant and can be easily grown as home.  (however grinding it down isn't an easy task).  It is 300 times sweeter than sugar so a little goes a long way.  It isn't the best natural sugar but it is definitely a good alternative to sugar and to those chemical sugars that shall remain nameless.

Agave: 

Derived from a plant commonly used to make tequila, it is a great and popular alternative to sugar.  Its downfall is that is isn't that good in baking.  It tends to brown quicker and working with a liquid as opposed to a granulated sugar, it can be a bit difficult to swap without changing other ingredients or measurements.  It is great for tea or coffee.

Coconut Sugar:

This is a great sugar alternative that can be used exactly in place of sugar in a recipe.  The taste is similar to brown sugar making it great for baking.  It has a low score on the glycemic index which is great for the body and doesn't spike your sugar levels so there will be no buzz followed by a crash.

Honey:

This is arguably the best substitute for sugar.  It has more calories than sugar but due to it being sweeter than sugar you use less.  It is completely natural coming from an animal we all can admitting to being a little scared of.  To get the full benefits from the honey, make sure it is organic and local.  It is packed with vitamins and has antimicrobial properties.

Molasses:

Specifically blackstrap molasses is sweeter than sugar, requiring less but is super beneficial.  It is a great source of iron and calcium.

Brown Rice Syrup:

Made from boiling down brown rice, it is naturally gluten and wheat free.  It isn't an exact replacement for sugar as it does have a distinguishable butterscotch type flavor.  It is more processed than others listed but it does still give one the benefits someone would receive from eating brown rice.

Being more aware of what is in your food is a step in educating yourself.  Read those labels and see how often sugar or an unhealthy sugar alternative is added in.  Knowing this alone and keeping those foods out of the house is a great step into a healthy kitchen.  Try sticking with one of the sugars above.  When you are ready, challenge yourself.  Trying eating nothing with added sugar in it or any form and see how long you can go.  You will see significant changes in your body mentally and physically.  Good Luck!