One the hardest challenges yet – Low Sugar Consumption Challenge! Week #9 of the 21 weeks to Intentional Health is just as important as all the other challenges.
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For low sugar or no sugar snack ideas, The 8 Best Grain Free Healthy Snacks article gives great ideas for sugar-free snacks on the go.
Everyone was hopeful I would not bring up the subject of sugar! I know it’s a hard challenge, and not a new one either. But I figured if I need to be vigilant in keeping my sugars low, you could join me!
This particular challenge is worth having an accountability partner, not for the purpose of making sure you don’t “cheat” but to encourage (and perhaps commiserate together). It worth every bit of energy and effort you put into this challenge.
We’ll approach the Low Sugar Consumption Challenge this way:
- Identify where we consume our sugar.
- Dangers of a diet high in sugar content.
- Health perks for maintaining a low sugar diet.
- Challenge: reduce our sugar intake
Identifying the Sugar we Consume
It used to be simple (thirty years ago), we could easily identify exactly when we ate or drank sugar. When I was growing up we consumed sugar in the form of an occasional candy bar, piece of gum, ice cream cone, birthday cake or soda. Our sugar consumption was not something we had daily, they were special occasions.
Fast forward several years and we face sugar in many everyday food products! I see kids and adults eating candy bars for snacks and drinking soda or specialty coffees on a daily basis.
So, where exactly do we consume added sugars……
- breakfast cereal
- pastries
- granola & protein bars
- canned vegetables, fruit, soups
- sauces & marinates: pizza, spaghetti, BBQ, dressings
- fruit juices, soda, coffee, iced tea
- bread and bread products
- deli meat, chicken, hot dogs, sausages
- snack items like pretzels, chips, crackers
- spreads; peanut butter, jelly
Know the many names of sugar. 56 Most Common Names for Sugar by Healthline.
How much Sugar is Too Much?
The American Health Association recommends a maximum of 25 grams, which is equal to 6 teaspoons. Sugar Science: growing concern of consuming too much sugar.
Some health advocates indicate that 25 grams of sugar a day is on the high side; we should ideally aim for 15-16 grams daily. Visit: “Global Health Consequences of Eating Too Much Sugar”.
Dr. Axe has an informative article on “How Many Grams of Sugar Per Day Should We Consume.“
The bottom line is we consume 2-3x’s too much sugar, every single day!
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Examples:
- 1 c. of breakfast cereal = 26 grams of carbs & 12 grams of sugar (not including the milk)
- A can of soda = Pepsi contains 41 grams of sugar in 8 oz.
- Cup of apple juice = 20 grams of sugar in 6 oz. (Fruit Juice, an Unhealthy Sugary Drink)
- Peanut butter & jelly sandwich = 17 grams of sugar (2 T. peanut butter with 1 T. jelly)
- 8 oz of yogurt = Fruit flavored yogurt is 47 grams of sugar
The reason for giving a few examples is for awareness not to make you feel guilty.
16 Dangers (to our Health) of a Diet High in Sugar
- Weight Gain
- Magnifies symptoms of being depressed
- Contributes to acne: sugar encourages oil production and inflammation
- Energy loss: causes blood sugar swings leading to energy fluctuations
- Addiction: a growing concern in our society
- Makes you hungry
- Increases risk of heart disease, obesity, high blood pressure, and inflammation
- More incidents of cavities and dental issues
- Impaired memory and inflammation to our brain
- Eye disorders
- Accelerates the aging process
- Increase risk of diabetes: more sugar consumption= more insulin resistance
- Food for cancerous cells
- Nutrient deficiencies in our diet
- Surpresses our immune system
- Decrease focus and attention span
Would you like more information: Read “What Happens to Our Body when You Eat Too Much Sugar.” & “How Does Too Much Sugar Affect Your Body”
All the more reason(s) for a Low Sugar Consumption Challenge!! Let’s encourage our family and friends to eat less sugar. The growing concern in our society is not a joke.
What a beautiful way to show we care by supporting daily low sugar consumption.
15 Health Perks of a Diet Low in Sugar
What do you think about saying “Good Bye to Sugar?!” Check out these wonderful health benefits:
- More consistent energy; you’ll be avoiding the sugar “high”
- Healthier skin; less age spots, less blemishes and wrinkles
- Better teeth and gums
- Improved mood; due to less dips and highs of too much sugar
- Brain health is improved; more clarity & less cognitive diseases
- Better cellular function
- Lowers your risk of Type 2 Diabetes
- No more sugar cravings
- Stronger immune system; fewer cold and viruses
- Decreased overall inflammation
- Prevents obesity
- Maintains healthy blood pressure
- Better focus and attention span
- Less taxing on your vital organs; heart, kidneys, liver
- Body fights infection quicker
I love every one of these health perks! Now, we need to make the commitment to consume less sugar every day!
The Spruce Eats explains the Benefits of Sugar-Free Eating and Cooking. It’s not about weight loss either.
Challenge: Low Sugar Consumption
It’s a lot easier to agree we’ll reduce our sugar but how can we live it out day to day.
Drink water! Make it your #1 beverage every day. Chose hot or cold green tea over a carbonated soda. It’s best to not drink your sugars. Avoid fruit juices, coffee additives, sweet tea, and soda.
Read Labels. Recognize the many names of sugar, see the link above. Look for less than 1 gram of sugar in condiments & dressings. Primal Kitchen Whole 30 Avocado Oil Dressing & Marinade (Ranch, Caesar, Green Goddess) – 3 Pack
Replace boxed food with wholesome food. Eat oatmeal or scrambled eggs in place of sweetened boxed cereal. Chose unsweetened yogurt or make your own.
Avoid artificial sweeteners that leave you craving more. 100% Pure, Raw & Unfiltered Honey; 32oz. Squeeze Bottle; Award-Winning Taste
Fight cravings with dark chocolate (look for brands with 70% or higher cacao & no refined sugars). Eat food higher in protein that leaves you craving less and more fulfilled. EVOLVED Chocolate Caramel Coconut Butter Cups, 1.4-oz. 2 Packs (Count of 9)
Set yourself up for Success. Stock your pantry with low and non-sugar snack items. Purchase whole food that is not canned. Epic Jerky Bites, 100% Wild Caught, Maple Glazed & Smoked, Alaskan Salmon, Coconut Oil 2.5 oz. (4 Count) make a great high protein, low sugar snack.
Limit sweets; commit to only consuming on special occasions.
Grab a friend or two to join you in this challenge!
Consuming less sugar is not popular!!! And it is often not taken seriously. We can make a change together.
We have a culture that is addicted to sugar and needs help! My desire is that we would support each other in this endeavor.
Accept the challenge to lower your sugars!
Share your challenge one of 4 ways; by commenting below, commenting on my Facebook page, Instagram page or email me your acceptance. Use #accept21weekhealthchallenge on your social media comments.
Pursuing better health together,
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