Are you ready to enjoy the sweet rewards of ditching added sugars? If you are, you can have a move that's better than Tom Brady's! He's said, "I try to not eat as much sugar, but it's so hard in our American diet to do that. It's hard to completely avoid." YOU can dodge added sugars — if you make the commitment, instead of excuses.
The average American eats 152 pounds of sugar annually. Eliminating that delivers enormous rewards — both for how you feel today and how you'll do closer to your end zone!
We've long known added sugar increases body-wide inflammation and messes with your gut biome, making it harder to regulate blood sugar and making you susceptible to chronic diseases. Recent research reveals additional consequences.
1. Added sugar may increase your risk of cancer. In the 2018 Annual Review of Nutrition, a survey of published articles found that "in two of five studies on added sugars, a 60-95% increased cancer risk was observed with higher intakes. In eight of 15 studies on sugary foods and beverages, a 23-200% higher cancer risk was observed with higher sugary beverage consumption." And in this September's issue of The American Journal of Clinical Nutrition, total sugar intake was associated with increased cancer risk and "significant associations with cancer risk were also observed for added sugars, free sugars, sucrose, sugars from milk-based desserts, dairy products and sugary drinks."
2. Lab studies indicate added sugar ups your risk for premature death, because it increases body levels of uric acid, which leads to increased heart disease and cancer incidence and mortality.
3. Added sugar consumption by folks age 18 to 30 increases fat deposits around the heart and belly 20 years later, according to a recent study published in the European Journal of Preventive Cardiology. That ups the risk for everything from diabetes and heart disease to six cancers.
So how can you eliminate added sugars from your diet? Three great books can guide you.
Dr. Mike's "What to Eat When" and the "What to Eat When Cookbook," written with Dr. Michael Crupain, medical director of the Dr. Oz Show, and Jim Perko, executive chef for Cleveland Clinic's Wellness & Preventive Medicine Centers for Integrative and Lifestyle Medicine, can help you cook up food that delivers on taste without added sugar, unhealthy fats or processed carbs.
"Sugar Shock," by Carol Prager and Samantha Cassetty, gives you tasty substitutes that you can find in your grocery store for sugar-laden drinks, breakfast foods, baked goods, supposedly healthy foods with hidden sugars, and sauces, soups and snacks.
Here's how to get started:
Step one: Commit to eating no added sugars, no simple carbs, no syrups. And "What to Eat When" advises you to limit intake of natural sugars, say in fruits, to less than 4g in any hour to keep your blood sugar at an anti-aging level.
Step two: Read nutrition labels and ingredient lists. "Sugar Shock" says: "To start limiting your sugar intake, take note of the 'added sugar' line on the Nutrition Facts panel." This will be fully implemented in 2021. And look where sugar is on the ingredients list — near the top is a bad sign.
Step three: Explore substitutes (the books are loaded with them). "What to Eat When Cookbook" offers great recipes for no-added-sugar breakfasts, lunches, snacks and dinners. "Sugar Shock" tells you about a whole pantry full of tasty packaged foods without added sugars for every meal of the day. For example, do you think that nationally-famous bran cereal is virtuous? It delivers 4 1/4 teaspoons of added sugar in one and a half cups! Fortunately, "Sugar Shock" tells you about cereals, granolas and other breakfast foods with no added sugar. Just add fresh or frozen berries to them for a touch of natural sweetness and a dose of health-improving phytonutrients.
So, now you know how to get started. It's time to reap the sweet rewards from ditching added sugars.
Mehmet Oz, M.D. is host of "The Dr. Oz Show," and Mike Roizen, M.D. is Chief Wellness Officer Emeritus at Cleveland Clinic. To live your healthiest, tune into "The Dr. Oz Show" or visit sharecare.com.
(c)2020 Michael Roizen, M.D. and Mehmet Oz, M.D.
King Features Syndicate
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