Many Americans have an unhealthy relationship with sugar. The American Heart Association says the average American adult eats between 22 and 30 teaspoons of added sugar every day. The recommended intake is between five and nine teaspoons of sugar per day.
Why do we consume so much sugar? We’re addicted. Research shows sugar has the same effect on the brain as an addictive drug. Sugar also can have a negative effect on our health, leading to weight gain, damaged teeth and worsened skin and mood.
So, how do you break up with sugar? Here are five tips to manage your sweet tooth.
First, don’t buy it. Resist stocking your pantry with cookies and candy. You can’t consume it if it’s not around. Instead, buy fruit. Berries satisfy sugar cravings without the negative effects.
Second, sweeten yourself. Start with plain coffee, tea, yogurt and oatmeal. By sweetening these items yourself, you will use less sugar than there is in the pre-sweetened varieties.
Third, avoid low-fat and fat-free foods. Manufacturers replace the fat in these items with sugar. This can trigger you to eat more of it.
Fourth, keep an eye on ingredient labels. Sugar hides in many forms, including high fructose corn syrup, rice syrup, molasses and honey. These ingredients appear in a slew of packaged items, including cereals, soda and sauces.
Finally, get more sleep. Studies find that we’re likely to indulge on sugary foods when we’re sleep-deprived because our tired brains find it difficult to say no and need the rush that sugar provides.
By redefining your relationship with sugar, you can enjoy occasional sweets — without the harmful effects they can have on your health.