Sugar-Free September

I’m going Sugar Free for the rest of September who’s with me??


If you enjoyed a “sweet” summer, join me for a September Sugar Challenge.  Of course after you finish your favorite pastry/bagel at today’s meeting! 😊


For the rest of the month, limit your added sugars to 25 grams or less PER DAY. Which means if you did enjoy a pastry, your definitely done for the day. 


Added sugars by definition are the sugars and sweeteners added to foods for flavor, you’ll find them in bread, ketchup, sports drinks, yogurts, cereals, low fat foods, packaged foods, dried fruit mix, and even snack and protein bars. 


WHY is Excess Sugar so bad? –

We all know that excess sugar causes weight gain, increases inflammation, increases risk for heart and cardiovascular disease and significant hormone disruption. Excess sugar also impacts the brain by impairing our cognitive skills and targeting the reward centers of the brain, causing us to crave more.  Scientists have proposed that sugary foods (along with salty and fatty foods) can produce addiction-like effects similar to cocaine, driving the loss of self-control, overeating, mood swings, and associated weight gain.  


Anytime you want to make a change in your personal eating habits, it is important that you come from a place of education and awareness and not restriction.  For example, can you have a YES Bar? Of course you can, but check the label, that’s 9 grams of added sugar, 1/3 your allowance for the day.


Here are some not so sweet statistics:

●      Added sugars are hidden in 74% of low fat foods and 80% of packaged foods. 

●      Excess fructose consumption was liked to an increase in leptin resistance. leptin is the hormone that signals your brain when you’ve had enough food. 

●      The average American consumes 22 teaspoons added sugar per day.  The World Health Organization (W.H.O) recommends a maximum of 6 teaspoons or 25 grams per day.

●      Drinking just one can/bottle of a sugar sweetened beverage per day with no other dietary changes can lead to excess weight gain of 10 to 15 pounds in one year.

●      A single cup of apple juice and a regular strawberry yogurt both contain 6 teaspoons of added sugar, the recommended daily allowance from the W.H.O. 

●      Total deaths from diabetes are project to rise by more than 50% in the next 10 years, this trend could make it the seventh leading cause of death by the year 2030. 

●      Sugar can be found under over 60 alternative names on food labels.  Here is a short list of some of them.