Is Sugar the Enemy?

Hello friend!

If you're new here, WELCOME! You've joined at a great time. We are just getting started with our weekly weight loss tips blog series!

Weekly Weight Loss Tip #3 - Cut Back on Added Sugar

Okay, this may not seem like a profound, cutting-edge weight loss tips, but somehow people still manage to make sugar a challenge to understand.

Between advertisements on a cereal box and influencers on social media, you may still be unsure - what exactly am I supposed to be avoiding? Is this actually healthy? So let's break it down.

Sugar comes in two forms - naturally occuring sugar and added sugar.

Naturally occuring sugar is found in things like fruit or milk. Added sugar is found in things like candy, cakes, cookies, pie, doughnuts, pastries, ice cream, sodas and more.

Maybe you've heard people say "well, sugar is sugar" and that is actually false.

Naturally occuring sugar (in apples for example) are combined with fiber, vitamin C, antioxidants, and potassium. Apples are considered a nutrient dense food as they contain a lot of nutrients in comparison to the amount of calories they contain. ​ Along with providing important nutrients, these additional components also slow the absoprtion of sugar to keep blood sugars stable while increase satiety to keep you full longer.

Added sugars, on the other hand (in soda for example), pack a lot of calories with little to no nutritional value. Without additional fiber or nutrients to slow the absoprtion, your blood sugar spikes causing hunger to return quickly along with a feeling of exhaustion or lethargy.

Replacing some of these calorie dense foods with nutrient dense foods will help with satiety, blood sugar stability, decreased hunger/cravings and, therefore, will make it easier to make appropriate food choices.

So, how much added sugar is acceptable? Let's be reasonable, you don't have to avoid sugar completely. Remember - I'm all about being realistic and finding a lifestyle that is sustainable. It is recommended to not exceed 6 teaspoons of added sugar per day (this is less than one average 12 ounce soda).

A simple tip for decreasing added sugar is to fill your meals and snacks with as many whole foods as possible. You'll notice with adequate protein, vegetable, fruit, dairy, and whole grains at each meal, you will be well on your way to decreasing added sugar in your diet.

This week, my goal for you is to look more closely at your food labels. See how much added sugar is sneaking into your diet and then make a goal to slowly cut back.

I'm here for you and I believe in you!

See you next week for another weight loss tip. - Miranda Castillo, RD, LD, CDE