What To Do About Sugar?

In today’s world, our relationship with sugar has changed dramatically. Historically, people consumed very little refined sugar, but today, average sugar intake has skyrocketed to nearly half a pound per day. The impact of this shift is substantial, contributing to a wide range of health problems. But understanding the pervasive influence of sugar and making healthier choices isn’t just possible—it’s essential. Below are actionable steps you can take to reduce sugar’s harmful effects on your health and well-being.

Recognize how much our eating habits and sugar consumption have changed, from virtually no dietary sugar to
an average of nearly a half a pound daily.
Recognize how the sugar industry has fought, through marketing and lobbying dollars, to promote the idea that
the calories from sugar are harmless. This is not true.
Educate yourself and others about how sugar (and other refined carbohydrates) are fattening and metabolically
toxic, meaning that they are likely at the (insulin resistant) root of many of our “diseases of modernity” such as
type 2 diabetes, heart disease, dementia and even cancer.
Remember that we only have 5 to 10 grams (a mere 1 to 2 teaspoons) of glucose (sugar) in our blood stream at
any one time while sugar infused foods can have markedly more, leading to wild swings in blood glucose and
unnatural imbalances in our system.
Learn to recognize—and avoid—all sugars, including hidden ones (e.g. cane syrup, corn syrup, rice syrup, maple
syrup, honey, agave, molasses, etc.—see the Daily Tracking Guide, page 21 for a list). Although the names are
different, biologically, think of them as producing the same harmful effects.
Avoid sugar sweetened beverages and fruit juice.
While the food industry wants you to think that Gatorade (and other sports drinks) are performance enhancers, they’re not; they’re just sugar water with some electrolytes. Choose water instead.

To make this easier:

Go through your fridge and pantry and discard any sugar-sweetened beverages, fruit juices, sweets, syrup and any other product that contains added (and/or hidden) sugar.
Get in the habit of reading ingredient lists and nutrition facts panels. Understand that added sugars are everywhere.
Set an achievable, short-term goal. For example, you could decide to eliminate sugar and other sweeteners for a month in the interest of your health and weight. Notice any improvements in your mood, energy levels, cravings and sense of well-being.

What To Do About Sugar?

To make this easier:

Recommended Reading: