How to Cut Sugar From Your Diet
Topic: Nutrition and Healthy Food
Author: Atkins Nutritionals, Inc.
Published: 2011/04/16 - Updated: 2022/04/20
Contents: Summary - Introduction - Main - Related
Synopsis: The Typical American diet emphasizing refined carbohydrates and simple sugars has led to today's obesity epidemic in America. Sugar comes in two forms: naturally occurring ones found in foods containing carbohydrates and added sugars, like sucrose (table sugar) and high fructose corn syrup, which aren't integral to food. The average American consumes 154 pounds (69.85 kilogram) of added sugar annually, translating to a whopping 750 calories a day. As long as we turn glucose into fat and insulin keeps it there, we're doomed to being heavy. But by changing the balance of fats, carbs, and protein in your diet, as you do on Atkins, you limit this insulin response and convert your body to primarily burning fat instead of carbohydrates for energy.
Introduction
There's nothing sweet about sugar when it comes to your weight"and health. As long as you're consuming lots of the sweet stuff, your body has difficulty burning your own body fat for energy, the crux of the Atkins Diet.
Main Digest
Furthermore, as outlined by science journalist Gary Taubes in his forthcoming April 17, 2011 New York Times magazine article, "Is Sugar Toxic" and book, Why We Get Fat: And What to Do About It the typical American diet emphasizing refined carbohydrates and simple sugars has led to today's obesity epidemic.
"What people don't realize about Atkins is that low-carb means a low-sugar approach to eating," said Colette Heimowitz, M.Sc., VP of Nutrition and Education at Atkins. "Atkins agrees with Taubes in that sugar - not fat or calories - is America's real dietary nemesis. At Atkins, we educate people as to how refined carbs and sugar affect their weight and overall health profile. We offer a sustainable eating lifestyle that balances protein, healthy fats, and select carbohydrates."
What is Sugar?
Sugar comes in two forms: naturally occurring ones found in foods containing carbohydrates and added sugars, like sucrose (table sugar) and high fructose corn syrup, which aren't integral to food. The average American consumes 154 pounds (69.85 kilogram) of added sugar annually, translating to a whopping 750 calories a day.
Eliminate added sugars all together, reduce (but don't eliminate) your intake of natural sugars, and you're well on your way to controlling your weight and improving your health.
How Carbs and Sugar Affect Weight
As outlined in the bestselling The New Atkins for a New You, doctors Eric Westman, Stephen Phinney and Jeff Volek argue that the more refined carbs or sugars you consume, the more your insulin levels shoot up to remove the glucose in your blood and store it as fat. At the same time, insulin blocks the release of stored fat from your fat cells.
As long as we turn glucose into fat and insulin keeps it there, we're doomed to being heavy. But by changing the balance of fats, carbs, and protein in your diet, as you do on Atkins, you limit this insulin response and convert your body to primarily burning fat instead of carbohydrates for energy.
Play Spot the Sugar
Practically every item in the center aisles of the supermarket contains added sugar.
Learn how to spot it by reading both the Nutrition Facts panel and the list of product ingredients. Obvious culprits include soft drinks, baked goods, juice and fruit drinks, desserts, candy and sweetened cereals, but you'll find added sugars hiding in salad dressings, applesauce, barbecue sauce, and even baby food. These empty sugars have been implicated in the epidemic of obesity, as well as in a host of health problems, from dental cavities to metabolic syndrome.
As you prowl the supermarket, be on the alert for these words on packages: agave syrup, brown syrup, cane juice, corn sweetener, corn syrup, crystallized cane juice, date sugar, dextrose, evaporated cane juice, fructose, fruit juice concentrate, fruit syrups, galactose, and glucose. Wow! Take a breath and continue on your search for golden syrup, high-fructose corn syrup (HFSC), honey, invert sugar, lactose, malt, maltose, malt syrup, maple syrup, molasses, raw sugar, rice syrup, sorghum, sucrose, sweetened carob powder, treacle and turbinado. Amazingly, this is not a complete list!
Tweak What You Eat
Remodel meals and snacks into low-sugar and low-carb versions at minimal effort and expense. For example:
| High Sugar / Carb | Low Sugar / Carb |
|---|---|
| Breakfast:
A typical meal of an 8-ounce glass of OJ (21 g of sugar), a bowl of crunchy bran cereal (21 g) with half a cup of skim milk (6 g), and coffee with another ounce of skim milk (1.5 g) equals almost 50 g of sugar! |
Breakfast:
Instead, have a couple of eggs with a quarter-cup of sautéed spinach and an ounce of Cheddar cheese. Even with a tablespoon of cream in your coffee, you're looking at 0 grams of sugar. |
| Lunch:
Say you heat a cup of tomato soup (10 g of sugar) to have with a green salad tossed with 2 tablespoons of bottled low-fat honey mustard dressing (5 g) and half a bottle of sweetened vitamin water (15 g). This "light" lunch leaves you feeling sluggish by late afternoon. |
Lunch:
Try a salad topped with sliced chicken and dressed with vinaigrette, plus a cup of beef broth. It makes a filling lunch with only about 1 g of sugar. |
| Snack:
A 6 oz (226.8 g) container of a well-known brand of low-fat lemon yogurt. Another 31 g of sugar! |
Snack:
Instead, have a half-cup of cottage cheese with a quarter-cup of blueberries for 6 (3 plus 3) sugar grams. |
Break the Sugar Habit
Once you focus on eating whole foods, the basis of the Atkins lifestyle, you'll find that you don't crave those with added sugar. Instead, vegetables, berries and other fruits, nuts, and whole grains as well as a variety of protein sources, olive oil and other healthy, natural fats leave you satisfied and controlling your appetite. And because your sugar intake is low, you'll be more likely to burn your body fat for energy.
Atkins Nutritionals, Inc.
Atkins Nutritionals, Inc. is a leading player in the $2.4 billion weight control nutrition category, and offers a powerful lifetime approach to weight loss and weight management. The Atkins Diet focuses on a healthy diet with reduced levels of refined carbohydrates and added sugars and encourages the consumption of protein, fiber, fruits, vegetables and good fats. Backed by research and consumer success stories, this approach allows the body to burn more fat and work more efficiently while helping individuals feel less hungry, more satisfied and more energetic.
Attribution/Source(s):
This quality-reviewed publication was selected for publishing by the editors of Disabled World due to its significant relevance to the disability community. Originally authored by Atkins Nutritionals, Inc., and published on 2011/04/16 (Edit Update: 2022/04/20), the content may have been edited for style, clarity, or brevity. For further details or clarifications, Atkins Nutritionals, Inc. can be contacted at atkins.com. NOTE: Disabled World does not provide any warranties or endorsements related to this article.
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