Online Fitness Coaching: Sugar is the New Fat

There has been a lot of buzz lately about added sugar. It seems to be replacing fat as the bad guy in your food. Why should you be concerned about this? Do you know what happens to your car when you put sugar water in your gas tank? It doesn’t work correctly. The same thing happens when you put too much added sugar into your body.

Your body needs specific nutrients to perform at peak levels. When you eat too much added sugar, it causes a spike in blood sugar levels. This is followed by a crash. When you have a crash your body is telling you, “I’m hungry!” You didn’t feed me the nutrients you need. The sugar is not cutting it!” Your body wants nutrients. If you continue to feed it junk it can’t use, it will signal you to feed it something else. The more junk you eat, the more food your body will want, trying to get the nutrients it craves. See the problem?

How much sugar is too much?

According to the American Heart Association, women should have no more than 24 grams of added sugar per day. That’s 100 calories or about 6 teaspoons. Men should have no more than 36 grams. That’s 150 calories or about 9 teaspoons. The good news is that the sugars found naturally in fruits and vegetables are good for you and part of a healthy diet. No need to limit those.

Since most Americans eat WAY to much added sugar, here are some tips for reducing the amount you consume:

  • Limit sugary drinks such as soda, tea and juice. Water is the best drink choice.
  • Cut back on sugary breakfast foods. Check the nutrition facts label and remember, if your cereal is changing the color of your milk, it’s probably loaded with sugar.
  • Check ingredients. If sugar or or sugar type ingredients (high fructose corn syrup, honey, etc.) are in the first five, avoid it or at least eat sparingly.

I just finished a 7 day “no added sugar” challenge I am doing with Slimkicker It’s almost impossible to limit your added sugar intake to 0. Sugar is added to everything in our society. I have been able to keep it to about 12/15 grams per day. I did not feel deprived and I loved the added benefit of not feeling hungry all the time. I did have to consciously make different food choices and it does take some effort. Happy to report that a nice flat stomach has made the effort worthwhile!

Here’s a sample of what I ate for one day to give you an idea of how YOU can cut back on the amount of added sugar YOU eat. Try it and let me know how it goes.

Breakfast: Shakeology 7 grams added sugar OR Whole grain sandwich thin with one teaspoon peanut butter 3 grams added sugar

Snack: Snack bag of grapes 0 grams added sugar

Lunch: Grilled pork loin, orange, 10 Tostitos corn chips 0 grams added sugar

Snack: 1/2 Pure Protein Bar 2 grams added sugar

Supper: Spinach dinner salad with grilled chicken strips, walnuts, feta cheese and balsamic vinaigrette dressing. 2 grams of added sugar.

Water to drink for each meal and snack.

Total added sugar for the day: 11 to 15 grams

– Posted using BlogPress from my iPad

Author: Sue Kauffman

Health and PE teacher in Central PA. Exercise, fitness and nutrition junkie. Married, two teen girls (pulling out hair daily). Love to ballroom dance. Beachbody customer and coach. e-mail me at suek11@embarqmail.com

2 thoughts on “Online Fitness Coaching: Sugar is the New Fat”

  1. I agree, it’s very hard to consume foods without added sugars… it’s hard for me especially ’cause I drink coffee with sugar, tea with sugar… I need it early in the morning.

    BTW, that link to SlimKicker doesn’t work…

    1. Thanks, I will fix that link. If you just cut back the amount of sugar in your coffee and tea gradually…then cut back on the amount of coffee and tea you drink, replace it with water, you might find you “need” it less. Good luck.

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