One Ingredient to Cut From Your Diet Today

One Ingredient to Cut From Your Diet Today

Hey there!

So a few weeks ago I happily announced on Facebook that I’ve officially enrolled for school at The Institute for Integrative Nutrition. Friend, I am beyond ecstatic about this new chapter of life! It feels weird to be 43 years old and finally know without a doubt what I want to do/be when I grow up! 🙂

I can’t wait to come alongside fellow women in their pre-menopause season of life, support them through the hormone swings of those often difficult and frustrating years, and help them find their way to thriving health and wellness.

But first, school.

Last week I watched a fascinating lecture from Dr. Mark Hyman about the biology of food addiction. Oh, yeah. Did I mention I’m being trained by some of the world’s leading experts in health and wellness? {I AM SO STINKIN’ EXCITED ABOUT THIS!}

I learned a wealth of fantastic information while listening to Dr. Hyman, but one thing that stood out to me the most was the topic of sugar. Now, I know, everyone on the internet is talking about how horrible sugar is and that we should all kick it to the curb.

But do you know why?

This is so fascinating to me! Let me share a few things I’ve learned about added sugar.

A Few Scary Things to Know About Sugar

Sugar is one of the biggest contributors to heart disease, diabetes,  cancer, and obesity.

A lot of health experts agree that sugar actually feeds cancer.

The calorie composition of sugar is super high, we overindulge, and it often ends up being stored as fat, which leads to obesity.  Obesity leads to insulin resistance which increases blood sugar levels and often results in diabetes.

There was a large meta-analysis done (– JAMA Intern Med. 2014;174(4):516-524) where they looked at sugar consumption. People who regularly consumed large amounts of sugar, tripled their risk of having a heart attack!

That’s alarming!

What’s worse - we are eating poisonous doses of sugar and white flour each year.

In his lecture, Dr. Hyman shared this disturbing fact:

Every person in America consumes an average of 146 pounds of flour and 152 pounds of sugar per year, which is up from only 40 pounds in 1980. That equates to almost 1 pound per day, per person.

Just let that sink in.

If I calculated this correctly, one pound of sugar is somewhere in the ballpark of about 32 tablespoons!

Would you dump a little over 10 tablespoons of sugar on your dinner plate at each meal?

That’s a pretty powerful visual, isn’t it?

So how is it possible that we eat so much sugar?

I mean, it doesn’t look like we do, right? We try to make healthy choices. We aren’t loading our dinner plate with pie and cookies only to wash those down with a 32-ounce Dr. Pepper. Right?

Some more sobering information -

  • Out of 600,000 food products, 80% are made with added sugar.
  • 8%-15% of our calories often come from soda.
  • HFCS (High Fructose Corn Syrup) is one of the biggest sources of calories in the average American diet.
  • A breakfast-size container of Yoplait yogurt has more sugar than 2 Krispy Kreme donuts.
  • A glass of orange juice has the same amount of sugar as a can of coke.
  • There’s 15 teaspoons of sugar in a can of soda. Would you put that much sugar in your morning cup of tea or coffee?

Friend, sugar is everywhere, in some form or another. Food manufacturers are changing the name of it in their ingredient lists to hide the fact that sugar is there because so many people are finally starting to understand how unhealthy it is.

Plus, it’s so highly addictive!

Sugar negatively affects the brain in much the same way as heroine and cocaine. Eating sugar (and doing drugs) creates a surge of the feel good chemicals dopamine and serotonin. When that surge diminishes, we want to feel it again, and again, and this is how it can quickly become an addiction. One that never fully satisfies.

Bad for us. Good for food companies looking to create a profit.

What can you do to start cutting sugar from your diet today?

♥  Start by reading labels. Most sugar is hidden in processed foods and we don’t even realize we’re eating it.

Avoid consuming the following ingredients (this is not a complete list):

  • Sugar/sucrose
  • High Fructose Corn Syrup (HFCS)
  • Agave Nectar
  • Beet sugar
  • Blackstrap Molasses
  • Brown sugar
  • Buttered syrup
  • Cane sugar
  • Cane juice crystals
  • Confectioner’s sugar
  • Date sugar
  • Evaporated cane juice
  • Florida crystals
  • Golden syrup
  • Maltodextrin
  • Corn syrup
  • Dextrose
  • Ethyl Maltol
  • Brown rice syrup
  • Corn syrup
  • Crystalline fructose
  • Fructose
  • D-ribose

♥  Next, just avoid pre-packaged, processed foods as much as possible.

♥  Drink water instead of soda.

♥  Use stevia sweetener in your coffee or tea instead of a sugar loaded coffee creamer.

♥  Plan your meals in advance to avoid the need for dining out. Choose real food and prepare it yourself.

♥  Let the sugar you do consume come from fresh fruit like an apple, berries, or a banana.

Make these small, simple changes gradually. The goal is not a temporary fast, it's to create a healthy lifestyle that will improve your health and help you to thrive in every season of life.

What's your biggest sugar addiction? Tell me about it in the comments! 🙂

Until next time,

The following two tabs change content below.

Rosann Cunningham

Integrative Nutrition Health Coach and Author at Rosann Cunningham
Rosann is an Integrative Nutrition Health Coach specializing in hormone health. She is also a fitness junkie, with a specific passion for mixed martial arts style kickboxing and is trained in Krav Maga - a military self-defense fighting system. After a Hashimotos diagnosis which turned out to be a very wrong call, Rosann became her own health advocate and fought her way back to optimal health and wellness. She is determined to help her clients dig deep to find the root cause of their hormone health struggles, so they too, can thrive and live the abundant life of health and happiness they deserve. Rosann believes nobody should be a victim in life or in their health, so in her coaching practice she loves to integrate a martial arts style and sense of accountability.

Leave a Comment