Is Sugar Really Toxic?
Sarah-Jane Bedwell,SELF magazine
Is sugar really toxic? With the recent media attacks on sugar, you might think so. While I do believe that too much sugar (just like too much of almost anything) can be harmful to one's health, I don't believe that sugar in and of itself is the evil, toxic poison recent media rants have made it out to be. Sugar is the simplest form of carbohydrates, our bodies' first source of energy and is found naturally in many foods. In milk and yogurt, sugar is naturally-occurring in the form lactose. In fruit, sugar is present in the form of fructose. However, added sugars seem to be the cause of greatest concern. But even added sugars can be included in a healthy diet in moderation (which is always easier said than done!). So what does a moderate intake of added sugars really look like in healthy diet? Here are the guidelines I try to follow when it comes to including my favorite sweets into my diet:
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One per day. I keep my added-sugar intake moderate by sticking to one treat-food each day. Allowing myself 100-200 calories of a favorite food or drink each day satisfies my sweet tooth without blowing my daily calorie budget. The rest of the time I focus on eating plenty of whole grains, fruits and veggies, lean meats and fish, and low-fat dairy products.
Size matters. To keep my sweet treats within that 100-200 calorie budget I mentioned, I try to chose portion controlled options of my favorites like a mini can of soda or a fun-size candy bar whenever possible. This makes keeping my sugar intake moderate much easier.
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Sit and savor. Before diving into a snack or treat, I always check in with myself to see if I am really hungry and if I'm really craving the food, or if there's something else I'm truly craving, whether it be more sleep or time with friends. I also only indulge when I have time to sit down and truly savor snack. I always find I'm more satisfied and eat less overall if I take the time to do this.
Balance it out. Sugar provides us with energy, and staying healthy involves balancing the calories (energy) we take in with the ones we expend through physical activity. So I allow myself to enjoy a daily treat, but I am also active everyday whether it be going to spin class or walking my dogs. This allows me to have my cake and feel good about eating it too-literally!
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Bottom line: I believe all foods can fit into a healthy diet, but moderation and balance are always key!
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