Sugar-Free September: How to Beat Sweets

The average American adult eats 32 teaspoons of sugar a day – almost six times more than the American Heart Association recommends. And when you consider that just one can of soda has about 9 teaspoons of sugar, you can see how sugar consumption adds up quickly.

Besides promoting tooth decay and weight gain, excess sugar can wreak havoc on your body. In one study, subjects who consumed 25 percent or more of their calories as sugar were more than twice as likely to die of heart disease as those who consumed 10 percent of their calories as sugar. Overall, the more sugar study participants ate, the higher their odds of dying from heart disease. This was regardless of age, gender, physical activity, or BMI. While sugars that naturally occur in fruits and dairy are considered okay, because the foods also provide vitamins, minerals, and fiber, it’s the added sugar in foods that experts advise limiting.

This September, join our sugar-free promotion on social media. All you need to do is like our Facebook Page, share the Medi-Weightloss® weekly post, and comment in your shared post about what you are doing to give up sugar. You’ll be entered to win a free container of one of our Premium Proteins.

So how do you give sugar the heave-ho? Start with these tips:

  1. Learn the language. Sugar and other sweeteners go by many names. Read labels and stay clear of any foods that contain ingredients like high fructose corn syrup, dextrose, sucrose, evaporated cane juice, fruit juice concentrate, maltose, and glucose, among others.
  2. Identify your main sugar source. Examine your diet and identify which foods you regularly eat that are high in sugar – then start eliminating them. For instance, do you drink 2-3 cans of sugary beverages a day? Switch to flavored seltzer water. Never saw a muffin you could say no to? Make a healthier option yourself by researching recipes that use spices, extracts, or fresh fruit for sweetness. And don’t forget that our Premium Proteins can be used as a baking mix. Try this recipe for Pumpkin Cinnamon Bread using our Cinnabun Premium Protein.
  3. Choose real foods over processed ones. Mounds of sugar/sweeteners are often added to processed foods – even ones that don’t necessarily taste sweet, like breads, tomato sauce, and salad dressings. The more you make yourself, the better off you’ll be.
  4. Get your sleep. You know a good night’s sleep helps with weight loss – and studies also show that it can help reduce sweet cravings. Aim for 7-9 hours a night.

 

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.

Active Medi-Weightloss® patients should consult the experts at their location on whether the foods and recipes mentioned are appropriate for their phase of the program.