Winning the Sugar Battle

Reducing daily sugar intake seems like it should be a relatively easy task, that is, until you try to accomplish it. Sugar hides in so many unsuspecting foods and has many different names, making it way harder to reduce on a daily basis than it should be. The first line of defense is being able to recognize all the different names used for sugar. Once you know all the disguises of sugar, start reading labels, and learn some healthier sugar options, you have a much better chance of Winning The Sugar Battle. It’s real! Are you ready to fight it?

In order to fully understand The Sugar Battle, we must first be able to recognize all the ways sugar is hidden in the foods we consume. Yes, whole foods like fruits and vegetables contain sugar as well, however, they also contain fiber, protein, vitamins, and minerals that allow for a balance in the body to occur when consuming them. I once saw a quote saying, “no one became diabetic eating too many bananas”. There is truth to this. Natural sugars in fruits and vegetables are not equal to refined added sugars, chemicals, or artificial sweeteners.

Sugar is an ingredient added to our food on purpose. You see, sugar is addicting and triggers responses in our brain and body similar to the affects of illegal drugs. Yet sugar is legal and abundantly available in the US and even marketed towards children (think breakfast cereals).

According to the Texas Institute for Neurological Disorders, “The effect sugar has on dopamine and dopamine receptors in our brain make it addictive and this is why it’s often so difficult to eliminate sugar from the diet”. Knowing that sugar is addictive and how it affects our brains should be motivation enough. But there is more to this story. You see our body has the ability to get used to sugar consumption. Meaning that the more sugar we consume, the more it will take to get the same affect over time. Making it even more likely that we will crave more and more sugar. Food companies know this all too well!

One of the first lines of defense we have in The Sugar Battle is being able to recognize all the different forms of sugar on food labels. In order to reduce the amount of sugar we consume, we must first become aware of all the ways it hides in food. Below is quick reference for all the different names of sugar.

The Names of Sugar:

• Corn Syrup
• Cane Sugar
• Brown Sugar
• Beet Sugar
• Barley Malt
• Rice Syrup
• Agave Nectar
• Caramel
• Date Sugar
• Coconut Sugar
• Cane Juice
• Carob Syrup
• Molasses
• Dextrose
• Cane Juice Crystals
• Fruit Juice
• Malt Syrup
• Glucose
• Fructose
• High Fructose Corn Syrup
• Confectioners Sugar

The Importance of Reading Labels

Understanding the different names of sugar can help you make better decisions when it comes to the “foods” you choose to purchase. This is a great line of defense against The Sugar Battle. One simple way to reduce sugar is to stop buying anything with “sugar” listed as the first ingredient or close to the top. Think of it this way… “If it starts with sugar, it can’t end well because wellness doesn’t include sugar!”

If it starts with sugar, it can’t end well because wellness doesn’t include sugar. ~Mari J

Its important to know that ingredients aren’t listed on food labels randomly. Companies are required to list the ingredients in the order of most to the least. Therefore, the closer the ingredient is to the top of the list, the greater the quantity of that ingredient over the ones listed after it. The higher sugar appears on the ingredient list, the more sugar that “food” contains. Often times, in cereal, its listed first. This means there is more sugar than any other ingredient in that cereal. The scary thing is, it doesn’t stop there. If you continue scanning the ingredient list you may also see High Fructose Corn Syrup, Glucose, Fruit Juice, and more. If you want to win The Sugar Battle, start putting these items right back on the store shelf and don’t bring them home.

Learning that processed and ultra-processed foods (like fast foods) are some of the biggest culprits of sugar is also a great line of defense. Typically, store-bought baked goods, candy, cereal, coffee creamer, soda pop, canned fruit, and even “fruit juices” contain sugar within the first few ingredients. However, sugar hides in foods marketed as “healthier” options too. Like yogurt, granola, granola bars, protein bars, “whole wheat” bread, crackers, and even soups.

On top of removing foods with sugar listed at the top of the ingredients, avoid buying foods that contain “high fructose corn syrup” no matter where it appears on the ingredient list. Soda pop, coffee creamers, salad dressings, cereals, crackers, and even soup can contain this very unhealthy form of sugar. Fast food items typically contain high fructose corn syrup as well. Not only is high fructose corn syrup known to cause inflammation in the body, it’s also associated with the increase in diabetes, heart disease, obesity, and even cancer in our country. Yet, its currently one of the single biggest sources of calories in the American diet. But there is hope!

The Importance of Eating Real Food

Instead of getting discouraged during The Sugar Battle, use all this knowledge as motivation to eat more “real food”. Before you use convenience as an excuse to why you eat fast food or processed foods, let me say that eating real whole food is more convenient than you think. For one, you don’t have to read labels because whole food is in its natural state! There is no ingredient list to study and no hidden sugars in various forms. Here are a few examples of convenient whole foods: fresh fruits, fresh or frozen vegetables, nuts, and beans just to name a few. Of course, I always recommend organic options. If you are interested in learning more about whole foods, click here.

Make Your Own Food

Reading labels, avoiding foods with sugar listed at the top of the ingredient list, not buying anything with high fructose corn syrup, and eating more whole foods are all great ways start to reducing sugar intake. In addition, why not try cooking and baking your favorite foods at home from scratch??? When you create in your own kitchen its easy to control the amount of sugar and the type of sugar you use. Refined sugars are easier to avoid when you make your own bread, baked goods, and granola at home. Plus, it’s way easier than you think!

I personally have found that using Organic Coconut Sugar, Organic Maple Syrup, or Local Honey instead of Organic Cane Sugar or Organic Brown Sugar when baking and cooking at home has been a simple way to cut sugar. Even my Homemade Tomato Soup Recipe is only sweetened with honey. No sugar or high fructose corn syrup added (like many store bought tomato soups contain). Here is a list of sugars that are healthier options for home cooking and baking.

Healthier Sugars for Baking at Home:

• Organic Maple Syrup
• Organic Coconut Sugar
• Organic Sucanat
• Organic Raisins
• Organic Medjool Dates
• Local Honey
• Organic Unsweetened Applesauce
• Organic Unsweetened Coconut (shredded)
• Organic Cherries

Overall, there are ways to fight against The Sugar Battle and win. Never assume that its better not to know what you are really eating. Food ingredients change so it’s important to stay vigilant and know what’s really in your food. Overall, I hope this inspires you to start reading labels and making some of your favorite foods at home. It’s the best defense when it comes to reducing the amount of sugar you are consuming and a great way to start your wellness journey!

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