Addicted to Sugar!: An Experiment in Cutting Back (Way Back)
I’m constantly experimenting with my diet, in the hopes of cutting cravings, and finding a good balance of protein, carbs, and fat. I’ve noticed lately that I’m eating way too much sugar, even if I stay under my daily calorie count. I don’t need to tell you how bad sugar is for you. It’s the new fat! Especially added sugar – like the evil high fructose corn syrup. And, even honey, agave, maple syrup, and molasses. Sugar is sugar. Even the sugar in fruit. So, I’m trying to choose foods that have low sugar contents, and still maintain a balanced diet. I’m not aiming for low-carb. I am trying to find complex carbs that have a high nutritional value, though.
My daily goal for sugar intake is 20-25 grams. That is NOT easy. That’s 1/2 a can of coke. Here’s what a typical day with 24 grams of sugar looks like.
Breakfast: 7 grams of sugar
Old-fashioned oats, a pat of Kerrygold butter, cinnamon, 1/4 tsp of vanilla, 1/2 cup of blackberries and 1/2 cup of raspberries
Lunch: 14 grams of sugar
1 leg-thigh quarter from a rotisserie chicken, a small green salad with tomatoes and a vinaigrette, sliced cucumbers, red peppers, and carrots, and small side of watermelon
Dinner: 3 grams of sugar
A Cobb salad with spinach and romaine, one boiled egg, one slice of bacon, cherry tomatoes, cucumbers, avocado, shredded monterrey jack/cheddar, and a chipotle ranch dressing
Daily Total: 24 grams of sugar
That’s only 3 servings of fruit (1/2 cup each), and no added sugar, just natural sugar from veggies.
Here are a couple of articles for reference:
- Daily Intake of Sugar – How Much Sugar Should You Eat Per Day?, from Authority Nutrition (http://authoritynutrition.com/how-much-sugar-per-day/)
- Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies from British Medical Journal (BMJ) (http://www.bmj.com/content/346/bmj.e7492)
- Fructose, weight gain, and the insulin resistance syndrome, from the American Journal of Clinical Nutrition (http://ajcn.nutrition.org/content/76/5/911.short)
- Sugar-Sweetened Beverage Consumption Is Associated with Abdominal Fat Partitioning in Healthy Adults, from American Society for Nutrition (http://www.ncbi.nlm.nih.gov/pubmed/24944282)
- Sugar-Sweetened Beverage Intake and Cancer Recurrence and Survival in CALGB 89803, from PLOS One (http://www.ncbi.nlm.nih.gov/pubmed/24937507)
- Sucrose, High-Fructose Corn Syrup, and Fructose, Their Metabolism and Potential Health Effects: What Do We Really Know?, from Advances in Nutrition Journal (http://advances.nutrition.org/content/4/2/236.full.pdf+html)
- Fructose: Pure, White, and Deadly? Fructose, by Any other Name, is a Health Hazard, from Journal of Diabetes Science and Technology (http://dst.sagepub.com/content/4/4/1003.full.pdf+html)