Canadians Consuming Too Much Sugar?
In a report released yesterday, Statistics Canada provided some surprising information about how much sugar Canadians are consuming on a daily basis – on average, 26 teaspoons each and every day.
According to the report, this accounts for about 21% of the total daily calories consumed with more than 1/3 coming from non-natural food sources such as processed foods. The long-term health implications of this can be significant including issues from weakened immune systems (sugar is known to suppress immune system activity up to several hours after consumption) to increased risk of becoming obese or developing diabetes.
The effect that consumption of sugar has on the body, especially the added refined sugars that are found in products like pop, candy or many processed foods, is to cause rapid increases in blood glucose (sugar) levels. To balance this effect, the pancreas is called upon to quickly release sufficient amounts of insulin to help get the glucose into the body’s cells where it is used for energy. Quite often, this insulin rush can result in feelings of fatigue or low energy and we end up reaching for more quick sugar or caffeine to get a boost.
Over time this constant cycling of spikes and dips in blood glucose levels and insulin production can seriously hinder our cells’ ability to respond to insulin (known as insulin resistance which can lead to Type II diabetes). This prevents adequate glucose from getting into our cells. Our energy is low and again, we reach for quick fix foods.
The foods that we tend to reach for when we are looking for quick energy – the same foods that contain all of this sugar – are simply calories with little to no nutrient value. The effect is one that we can see ourselves – the expanding waistline and rising number on the scale.
So what can we do to ensure that we don’t go down the path to sugar-induced health problems?
First of all, be aware of where you are getting added sugar in your diet. Some items are obvious – pop, candy, juice “drinks” – others take some investigation. Avoiding processed foods as a rule is ideal, but could take some time, so start by reading the ingredients in the products you are thinking about buying. Added sugar takes many forms including ingredients ending in “-ose”or “-ol”, or even “natural” ingredients like date sugar, fruit juice concentrate, brown rice syrup, maple syrup, honey. The amounts of these ingredients can be much higher than our bodies are able to tolerate on a long-term basis. Also, even though the food may not be a sweet-tasting product (table salt, for example), sugar may well be added so read everything.
Second, bear in mind that most people consuming this amount of sugar daily would find it extremely challenging to quit cold turkey. When someone’s taste buds are conditioned for sweetness and their body is expecting large amounts of sugar, deprivation can create rebound binges. A practical way would be to reduce your sugar intake over time at a reasonable pace. For example, if you are accustomed to drinking two pops each day, go down to just one and each week thereafter, add a day and continue to lengthen the time between servings.
Third, immediately start to replace your sugary foods with healthier choices such as whole fresh vegetables and fruits, legumes, whole grains and lean proteins. Instead of pop or a commercial fruit juice or drink, squeeze a fresh lemon or orange into a glass of pure water. Carrots and hummus are a satisfying and nutritious snack, or try some quinoa with nuts and raisins.
Finally, you don’t need to figure out all of this on your own. Consulting a holistic nutritionist to help you make healthful choices and to support you through positive change can give you the knowledge and confidence to make the changes a permanent part of your life.
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