This is how you responsibly consume sugar ⬇️
Sugar shows up EVERYWHERE.
We can’t (and shouldn’t) completely restrict ourselves from consuming sugar. When we cut all sugar out of our diets, we find ourselves in that diet yo-yo that we want to avoid.
Instead of irrationally cutting out all sugars, I think it’s important to learn how to consume it responsibly.
➡️Start by checking the label for the amount of sugar. A typical female should aim for 25-30 grams of sugar a day and a male should aim for 40-45 grams tops. You might be shocked at how much sugar is in that protein bar you love.
➡️Aim to consume mostly natural sugars. I get almost ALL of my daily sugar from fruit. I’m obsessed with mango and love snacking on those little dried mango strips and fresh mango. I also eat a lot of berries (tons of fiber, too!). Remember fiber helps slow down the digestion of sugar, and improve blood sugar levels.
➡️Read the ingredients to see where the sugar comes from. There are so many hidden sugars like corn sweetener, ethyl maltol, corn syrup, dextrose, fructose, fruit juice concentrates, glucose, high-fructose corn syrup, coconut sugar, etc. Some sound fancier than others...they’re all sugar!
➡️Sugar has a high-glycemic index (more to come on this in a future post). To balance the glycemic load of a sugary food, pair it with a protein, fat and or fiber. I love to have fruit with my protein shake (that has a little bit of nut butter in it). This will help you skip the crash that comes with consuming sugar.
I love the topic of sugar because we all need to be less scared to enjoy it! If you don’t eat sugar, ask yourself why. If it is for a medical reason, I’m not speaking to you. If it’s due to restrictive dieting, I highly recommend implementing some responsible sugar habits into your diet! It’s much more tasty and sustainable.
Have more questions about sugar as you plan to build healthier habits in 2023? Ask me here and I’ll answer them on my podcast, I’ll be bringing you a lot more nutrition and health content on the podcast this year!
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