Sugar, sugar everywhere! It's in our drinks, added to our foods, and at every social gathering. Many of us are addicted to it and don't even realize it.
The average American eats their weight in sugar each year. The 2015 Dietary Guidelines recommend limiting added sugar to 12 teaspoons (48 grams) or less daily for adults. Through research, scientists have found that sugar stimulates the same pleasure centers of the brain as cocaine and heroin. This explains the irresistible sugar cravings and the urge to want more when you do have it.
Some experts suggest gradually decreasing sugar intake over time, while others who aren't able to control the cravings suggest the best way to detox is by cutting it out all together.
Our sugar addiction is silently inflicting havoc on our health. The list of health issues continues to grow as sugar plays a contributing role in the following: the obesity epidemic, Type 2 diabetes, heart disease and cancer.
We all know the obvious sources of sugar that can lead to many health issues, but it is also added to many foods where you may not expect it, including:
- Pasta sauce
- Fat-free dressing
- Barbecue sauce, ketchup and other condiments
- Smoothies
- Multi-grain/whole-grain cereals and crackers
- Instant oatmeal
- Granola bars/protein bars
- Dried and canned fruit, applesauce and fruit juices
- Frozen food
- Baby food
- Flavored yogurt.
Be sure to read the nutrition label for added sweeteners and sugar. Sugar can be listed under several different names, but some of the more common names include cane sugar, evaporated cane juice, corn syrup, high fructose corn syrup, raw sugar and crystal solids. Instead, find foods that are naturally sweet such as fruits and even some vegetables like bell peppers, carrots and snap peas. You can also greatly decrease your sugar intake by cooking at home. By making your own condiments or baked goods, the cook is in control of how much sugar to use. Many of the baked goods can cut the sugar without having any negative effect on the taste.
So if you're trying to cut back or eliminate sugar from your diet, hang in there! The cravings can stop after two to six days. Eliminating sugar will change your palate to where you will require less sugar to feel satisfied. For a healthy, naturally sweet snack, try this recipe:
Peanut Butter and Honey Chewy Granola Bars
Makes eight to 10 bars.
2 cups rolled oats
cup creamy natural peanut butter (unsalted) (can also use any other nut butter or sunflower seed butter for nut-free)
cup honey
teaspoon sea salt (optional)
Line a standard loaf pan with parchment paper and set aside
In a small saucepan over medium-high heat, bring the honey to a boil. Set a time, and allow the honey to continue boiling for one minute. In the meantime, place the oats in a large bowl and set aside. Remove the pan of honey from the heat and stir in the peanut butter and salt.
Immediately pour the warm mixture over the oats, and use a spatula to stir well, coating the oats evenly. As the mixture cools, it will become sticky and difficult to mix.
Transfer the mixture to the lined loaf pan, and press hard to pack it into the pan. Pressing firmly will ensure that the bars stick together well later. Place the pan in the fridge or freezer to cool, then use a large knife to cut the bars
These will last for about a week at room temperature. If frozen, they can last up to six months and will take about an hour to thaw. You can also add extras like chocolate chips, raisins or nuts.
Jenna Laubert is a registered and licensed dietitian at the Cole County Health Department and WIC Program.