As Valentine’s Day approaches, store shelves become crowded with sweet treats. Shoppers are tempted to express their affection for others with gifts of mini candy bars, chocolate confections, and cookies and cakes.
While many of us enjoy sweets, there’s a health risk to consuming too many added sugars. Added sugars are sweeteners included during the processing of food.
Sugar can appear in sneaky ways. For example, sweeteners can include honey and concentrated fruit or vegetable juices. High-fructose corn syrup also is added to many foods, from ketchup to soda.
If you’re one of the many people with a sweet tooth, take comfort. You can satisfy your cravings in healthier ways, says Leah Karaliunas-Kempen, a ThedaCare Bariatric Weight-Wellness Registered Dietitian.
Sugar Stats
The average U.S. adult consumes about 17 teaspoons — or 68 grams — of added sugar every day, according to the American Heart Association (AHA). That amount far exceeds the organization’s recommendations. The AHA states that men should have no more than 9 teaspoons (36 grams) of added sugars per day, while women should consume no more than 6 teaspoons (25 grams).
Added sugars contribute to multiple health problems. These include weight gain, type 2 diabetes, tooth decay, and heart disease, Karaliunas-Kempen says.
“Many people consume more sugar than they realize,” she continues. “Our bodies don’t need sugar to function properly. The added sugars contribute zero nutritional benefit, and often those added calories lead to people becoming overweight or obese.”
So, how much sugar is too much? Recommendations vary. The AHA, U.S. Food & Drug Administration, and Centers for Disease Control and Prevention recommend keeping added sugars to less than 10% of your daily calorie intake. Karaliunas-Kempen recommends restricting intake to no more than 6% of a day’s total calories — or about 100 calories.
Combat Cravings
Reading food labels is key since it tells you how much sugar is in the food you’re eating. Understanding this is important because consuming extra sugar can lead to cravings.
“It is so hard to fight cravings for sweet treats. Often, when we tell ourselves they are off limits, those are the foods our body will crave,” Karaliunas-Kempen says. “Then the more you deny a craving, the stronger and more intense it will become.”
Non-food causes also can set off sugar cravings. Stress and lack of sleep can send you looking for quick energy and thinking sugar is the right choice, Karaliunas-Kempen says.
“You need to get at the root cause of why you’re craving something sweet,” she says. “Is it stress, or are you tired and looking for quick energy boost? Once you know the why of a craving, you can address the root causes.”
In the case of stress, for example, a quick walk can help you cope without the need to grab a treat or snack.
Optimize Your Options
People can take steps to satisfy their sweet tooth without grabbing a sugar-laden baked good or piece of Valentine’s Day candy.
“One of the best ways to quash a craving is to add more protein to your meals to increase your feeling of fullness,” Karaliunas-Kempen says. “Adequate protein at meals can help us feel fuller longer, which in turn can decrease cravings.”
Smart Steps
In addition to eating more protein, try these tips to fight sugar cravings:
- Stay well hydrated. People often mistake thirst for hunger. Drink water instead of soda, juice, or other beverages with added sugars. If you crave something with more flavor, consider a fruit-flavored sparkling water, or add a slice of lemon or lime to your water.
- Avoid artificial sweeteners. They may increase your appetite since they offer only partial activation of the food reward pathway to the brain. This incomplete reward may contribute to increased food-seeking behavior.
- Find a healthier option. Consider fruit or dark chocolate. Fruit is naturally sweet but also contains fiber. This is good for your digestive system and helps you feel more satisfied. Berries are a great snack since they’re sweet and easy to snack on. Dark chocolate contains antioxidants and important minerals. However, only eat small amounts since it’s also high in sugar and calories.
“Some other small, sweet options include sugar-free varieties of candy, popsicles, and pudding,” Karaliunas-Kempen says.
Finally, it’s important to realize there will be times when you give in to a sugar craving, and that’s OK.
“Sometimes through eating a small serving of the food, you can conquer that craving. Do that and then move on,” Karaliunas-Kempen says. “Really taste it and enjoy it.”
Attaining and maintaining a healthy weight can take support.
Learn about Weight Wellness Solutions through ThedaCare.
