{"id":9424,"date":"2023-12-13T02:16:13","date_gmt":"2023-12-12T19:16:13","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9424"},"modified":"2023-12-13T02:16:13","modified_gmt":"2023-12-12T19:16:13","slug":"how-to-stop-eating-added-sugar-once-and-for-all","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9424","title":{"rendered":"How to Stop Eating Added Sugar Once and for All"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>Everybody craves sweets every now and then, but how do you know it\u2019s time to get your sugar habit in check? Is it possible to learn how to stop eating sugar? And \u2014 most importantly \u2014 do you have to break up with sugar completely and forever?<\/p>\n<p>First up, you need to know how to define \u201csugar.\u201d We\u2019re not talking about the\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/possible-to-eat-too-much-fruit\" target=\"_blank\" rel=\"noopener noreferrer\">sugar in fruit<\/a>\u00a0(or even in milk). When you hear about\u00a0the risks of sugar, we are talking about \u201c<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/natural-sugar-vs-added-sugar\" target=\"_blank\" rel=\"noopener\">added sugars<\/a>,\u201d which have been required to be included on <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/nutrition-facts-label-food-label\" target=\"_blank\" rel=\"noopener\">nutrition facts labels<\/a> since in 2020.<\/p>\n<p>\u201cA lot of people think that using honey, agave, coconut sugar, or date sugar in place of white sugar is healthier,\u201d says <a href=\"https:\/\/www.instagram.com\/stephanietheyogidietitian\/\" target=\"_blank\" rel=\"noopener\">Stephanie Searor<\/a>, MS, RD, LDN. \u201cSugar is sugar. These all still have approximately the same amount of calories, and actually, honey has even more calories per teaspoon than table sugar (21 calories for honey versus 16 calories for table sugar).\u201d<\/p>\n<p>The problem is not enjoying a cupcake now and again or ice cream on a hot summer day. \u201cThe problem lies in the day-to-day constant exposure to sugar in <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultra-processed-foods\" target=\"_blank\" rel=\"noopener\">processed foods<\/a>,\u201d says\u00a0<a href=\"http:\/\/www.tinamarinaccio.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Tina Marinaccio<\/a>, MS, RD, who offers nutrition counseling and cooking classes in the greater New York City area. \u201cThe palate gets used to expecting a cloyingly sweet taste.\u201d<\/p>\n<p>Let\u2019s look at some different methods for how to stop eating sugar, as well as the\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/signs-eating-too-much-sugar\" target=\"_blank\" rel=\"noopener noreferrer\">signs that you might be eating too much<\/a>.<\/p>\n<h2>How Much Added Sugar Is Too Much?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31170545\/how-to-stop-eating-sugar-600-bowl.jpeg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-164709\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31170545\/how-to-stop-eating-sugar-600-bowl.jpeg\" alt=\"Woman Eats Candy in Office | How to Stop Eating Sugar\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>The average American consumes 17 teaspoons (71 grams) of added sugar per day. But, according to the\u00a0<a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/sugar\/added-sugars\" target=\"_blank\" rel=\"noopener noreferrer\">American Heart Association<\/a>, men should aim to consume no more than nine teaspoons (36 grams) of added sugars, while women should consume no more than six teaspoons (25 grams) from added sugars.<\/p>\n<p>And added sugar hides in plain view, says Dr. Whitney Bowe. \u201cIt may be called something other than \u2018sugar.\u2019 Cane sugar, sucrose, fructose, agave nectar, high fructose corn syrup \u2014 but sugar is sugar, no matter how you spell it. There are more than <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/other-names-for-sugar\" target=\"_blank\" rel=\"noopener\">[70] names for sugar<\/a>! And it can be hard to avoid if you don\u2019t make a conscious effort and know what to look for.\u201d<\/p>\n<h2>How to Stop Eating Added Sugar<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31170551\/how-to-stop-eating-sugar-600-couch.jpeg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-164710\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31170551\/how-to-stop-eating-sugar-600-couch.jpeg\" alt=\"Woman Eats Cake on Couch | How To Stop Eating Sugar\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>It\u2019s up to you to decide when and how to stop eating added sugar (or simply cut back). Searor recommends using the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26866783\" target=\"_blank\" rel=\"noopener noreferrer\">Yale Food Addiction Scale<\/a>\u00a0as a first step.<\/p>\n<p>\u201cThis can help to determine whether or not you may be experiencing food addiction,\u201d she says.<\/p>\n<p>Your brain releases the feel-good chemical\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3156384\/\">dopamine<\/a>\u00a0when you eat sugary foods, Searor adds. So if you feel out of control around chocolate and jelly beans, know that some of us are \u201chypersensitive to the reward mechanisms of the brain, meaning that eating foods that are high in\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6234835\/\">sugar<\/a>\u00a0(or fat or salt) could release way more\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15987666\">chemicals<\/a>\u00a0in their brains,\u201d she says.<\/p>\n<p>Here\u2019s a look at some of the different ways you can train yourself on how to stop eating sugar.<\/p>\n<h3>1. Cutting added sugar cold turkey<\/h3>\n<p>While you can completely cut out added sugar overnight, Searor says it\u2019s difficult and hard to be 100 percent successful \u2014 you definitely need a plan. \u201cIt can be very overwhelming to give anything up cold turkey,\u201d she says. If you plan to cut out sugar entirely, then you need to know what you are going to eat instead.<\/p>\n<p>Marinaccio creates individual meal plans for clients who go cold turkey off added sugar. She helps them incorporate whole fruits, naturally sweet starches like sweet potatoes and butternut squash, beans, and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/6-benefits-of-whole-grains\" target=\"_blank\" rel=\"noopener\">whole grains<\/a> in place of processed and <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/good-carbs-vs-bad-carbs\" target=\"_blank\" rel=\"noopener\">sugary carbs<\/a>. This \u201callows the palate to reset in a short period of time without feeling deprived,\u201d according to Marinaccio.<\/p>\n<h3>2. Cutting back on added sugar<\/h3>\n<p>Cutting back on added sugar without eliminating it is the easiest habit to implement (but requires willpower). You can decide for yourself what this looks like, but here are a few simple tips and tricks:<\/p>\n<ul>\n<li>Reduce your fast food intake. (There\u2019s added sugar lurking even in savory foods.)<\/li>\n<li>Switch from sugar-sweetened soda and other sugar-sweetened drinks to sparkling water. Add a slice of lemon, lime, or cucumber for extra flavor.<\/li>\n<li>Swap sugary pastries with a piece of fruit. Try apple slices with peanut butter, or nosh on berries.<\/li>\n<li>Scale back on the sugar in your coffee and tea. Start with one fewer teaspoon until that tastes sweet, then keep cutting back.<\/li>\n<li>Read labels. Added sugars hide in some canned fruit (look for canned in its own juice), packaged granola bars, and just about every processed food.<\/li>\n<li>Trade sugary glazes and sauces (like barbecue and teriyaki) for tangy or savory ones like pesto, vinaigrette (with no sugar added), and mustard.<\/li>\n<\/ul>\n<p>\u201cThese are all ways that you can slowly reduce <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/ultra-processed-foods\" target=\"_blank\" rel=\"noopener\">processed food<\/a> intake and set yourself up for long-term success,\u201d says Searor.<\/p>\n<p>Crowding out sugary and processed foods and replacing them with nutrient-dense whole foods can slowly take away sugar\u2019s power. Eventually, you find that you can take it or leave it.<\/p>\n<p>\u201cIf you want to have an ice cream, have an ice cream,\u201d Searor adds. \u201cJust be mindful of it. Know that you are eating it because you want to, not because it\u2019s a reward or as a way to overlook stress.\u201d<\/p>\n<h2>How to Come Back from a Sugar \u201cDetox\u201d<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31171640\/How-to-Stop-Eating-Sugar-600-treats.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-164713\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31171640\/How-to-Stop-Eating-Sugar-600-treats.jpg\" alt=\"Variety of Sugary Treats and Drinks | How to Stop Eating Sugar\" width=\"528\" height=\"352\"\/><\/a><\/p>\n<p>Even if you gave up added sugar cold turkey, you can often bring it back into your life without backtracking, says Marinaccio. When you feel ready, treat yourself to a really good cookie, a slice of your favorite cake, or a donut; eat it slowly and observe how you feel.<\/p>\n<p>She says that some of her clients find that sweets have completely lost their power \u2014 and their appeal \u2014 from this approach, \u201cbecause either their palate has changed, or some of the allure turned out to be nostalgia, where they associated sweets with a memory, and now it no longer serves them.\u201d<\/p>\n<h2>When You Should Seek Professional Help<\/h2>\n<p>Does the idea of quitting added sugar give you the cold sweats? If you feel anxious about it, says Searor, you might want to work with a therapist at the same time (or even before) you talk to a registered dietitian about learning techniques for how to stop eating added sugar.<\/p>\n<p>\u201cThere are often underlying experiences that have led us to turn to food for comfort,\u201d she explains, adding that with therapy \u201cyou can start to develop healthy relationships in all aspects of your life, including your relationship with food.\u201d<\/p>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31171115\/How-to-Stop-Eating-Sugar-600-pin.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-164712\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/08\/31171115\/How-to-Stop-Eating-Sugar-600-pin.png\" alt=\"Pin Image of Woman Eating Candy in Office | How to Stop Eating Sugar\" width=\"450\" height=\"675\"\/><\/a><\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Everybody craves sweets every now and then, but how do you know it\u2019s time to get your sugar habit in check? Is it possible to learn how to stop eating sugar? And \u2014 most importantly \u2014 do you have to break up with sugar completely and forever? First up, you need to know how to &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9425,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-9424","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9424","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9424"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9424\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9425"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9424"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9424"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9424"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}