Are We Addicted To Sugar?
Experts disagree on whether or not it is possible to be addicted to sugar. Back in 2007 there was a study done on rats. They were offered both cocaine and sugar water. These rats were already cocaine users and what was surprising is they all preferred sugar water over cocaine. This study makes one wonder if, for some people, sugar can be as addicting as habit forming drugs. Whether or not we use the word addicted, most would agree that the average American eats way too much sugar, especially our children.
What is the recommended amount of daily added sugar?
The American Heart Association recommends that men consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, women consume no more than 6 teaspoons (24 grams or 100 calories) per day and children aged 2-18 have no more than 6 teaspoons (25 grams) of added sugar per day. It's important to note that many experts believe that even these amounts are too high and that people should aim to consume as little added sugar as possible. On average, Americans consume about 17 teaspoons (68 grams) of added sugar per day, which is more than double the recommended limit for women and triple the recommended limit for men. Even more alarming American children are consuming an average of 81 grams (about 19 teaspoons) of added sugar every day. These stats are all according to the American Heart Association. Click this link to see an illustration of how many teaspoons of sugar are in a few popular foods. This is a great example to share with your children.
Obesity and many chronic illness are on the rise at an alarming rate.
When you take this into consideration it is not surprising that obesity, Type 2 Diabetes and many other chronic issues are on the rise. Despite being one of the wealthiest counties in the world with supposedly one of the best health care systems, our children are becoming sicker and heavier than ever before. After many years of reading and research I believe that too much sugar can also lead to asthma, allergies, autoimmune issues, mood swings, fatty liver disease (which is a growing concern among children, even those that don’t have a weight issue), ADD and much more. Eating sugar in large amounts along with eating it constantly throughout the day causes a vicious cycle (illustrated here) as your body has to deal with the constant spike and crash of blood sugar levels. The more your eat, the more you want.
Why do we eat so much sugar?
I believe there are several factors that contribute to the high consumption of sugar in the American diet:
Processed foods - the majority of American diets consist of processed foods that are full of chemicals (that disrupt the gut, more on that in a future post) and added sugar
Sugary drinks - much like food almost everything we drink is filled with added sugar and chemicals
Celebrations - we use sugar foods for birthdays, holidays, good report cards, good behavior and the list goes on
Soothe ourselves - sugar is given to make us feel better when we are sad or bored
Bribe - often when we want our kids to do something they don’t want to we offer a treat to encourage them
The good news is we can fix it!
How can we help our kids (and ourselves) eat less sugar?
Don’t just take it away - instead educate and empower, help them understand why it is harmful to eat so much and how their life would be better if they cut back, teach them how to read labels and make better choices
Be a good example for them - make sure you are eating the appropriate amount, this can sometimes be easier said than done but work on it with your kids if it is an issue for you as well, show them that you are trying to do better, our kids watch us more than they listen
Don’t use sugar as a reward or celebration or to soothe them when they are sad or bored - this teaches them that sugar is a good thing, instead take them to a park, go for a fun walk or play a game
Don’t restrict completely but cut back - buy less, don’t have a ton of sugar for them to bing on in the pantry, let them have a few treats a week and let them pick out (within reason) which ones they would like
Cook more - when we purchase food out it is filled with sugar and other chemicals, we need to change our mindset around convenience, find simple meals to make, meal plan and prep, involve your kids in the process, just eat real food
START THEIR DAY WITH PROTEIN - this is the best way to help them decrease their cravings for sugar, no more dessert (cereal, pancakes, sugar filled yogurts and muffins) for breakfast
Fill them with fiber from whole foods such as fruits and vegetables - this helps to reduce cravings as it keeps them full longer and reduces candida in the gut
I know this can seem overwhelming but you don’t have to do it all at once. Sit down with your children and have a conversation. Choose one thing to work on. Maybe that is changing what they have for breakfast. Brainstorm new ideas together. Let them play a major part in the decision making process. Once they start cutting sugar they will start to feel better. Point that out to them. Keep a journal of behaviors and foods they eat and you will start to see a pattern. Once they see the connection it will motivate them to continue. Will you have backslides and times where you eat too much? Of course and that is okay, it is all part of the journey. Give yourself grace and just keep going. It is not about being perfect but instead just getting a little better every day!
I have a free guide with 10 tips to help you start reducing sugar. Grab it below and get started today!
