Break the Sugar Habit
How to tame a sweet tooth
By Carol Sorgen
Reviewed By Michael W. Smith, MD
Don't eat too many sweets, your mother probably told you. Seems that Mom now has the United Nations on her side. According to a recent report by experts from two UN agencies -- the World Health Organization and the Food and Agriculture Organization -- we're eating way too much sugar.
Just how much sugar do we eat? You might be surprised, says Lisa Ritchie, EdD, RD, LD, assistant professor of family and consumer sciences and director of the Didactic Program in Dietetics at Harding University in Searcy, Ark.
"The amount of sugar used in this country is somewhere betweeen 40 and 60 pounds per person per year," she tells WebMD. For the year 2000, says Ritchie, that translated into 21.5 million tons, which included the sugars found in baked goods, yeast breads, cereal products, and the high-fructose corn syrup used to sweeten soft drinks.
That there's sugar in those items shouldn't surprise you. But you may be surprised to learn that there's sugar in ketchup, canned vegetables, luncheon meats, bacon, fast-food hamburgers, even sushi, says Nancy Appleton, PhD, author of Lick the Sugar Habit and Lick the Sugar Habit Sugar Counter.
"Part of the reason for our high intake of sugar is that many foods contain hidden sugars where you'd least expect to find them," Appleton tells WebMD. "And don't be fooled by products that are labeled 'low-fat' or 'diet'," she adds. "Many of these are loaded with sugar to make them taste better."
While a high-sugar diet is not recommended, especially for those watching their weight, it's not the sugar itself that leads to weight gain, says Debbie Strong, MBA, LDN, RD, cardiovascular dietitian at the Ochsner Clinic Foundation in New Orleans.
"If the sugary foods and beverages lead to an increase in your total consumption of calories, then yes, weight gain will happen," she says. "But that's true of any food. Eat too much of anything and you're going to gain weight."
"The main problem with sugar is that most sources (like candy, soft drinks, and desserts) don't provide appreciable amounts of other nutrients, such as vitamins and minerals, and are therefore classified as "empty calories," says Susan Dahlheimer, PhD, professor and chair of food and nutrition at Indiana University of Pennsylvania. "Ideally, the consumption of these foods should not replace more nutrient-dense foods, so they should be used in moderation."
But because we are biologically programmed to prefer sweet foods, says Dahlheimer, trying to eliminate them from our diet altogether doesn't work.
So how do we reduce our consumption of "empty calorie" sweets? Dahlheimer and other experts offer these tips:
Artificial sweeteners are one obvious way to cut down on the amount of sugar you take in, but they're not always necessary, says Melanie Polk, MMSc, RD, FADA, director of nutrition education for the American Institute for Cancer Research. It's important to remember that sugar only has 16 calories per teaspoon, says Polk: "That's a minuscule amount of calories."
To put it into perspective, eating a large slice of chocolate cake and then sweetening your tea with an artificial sweetener doesn't make much sense in the whole scheme of things, she says.
"If you are sweetening five or six cups of coffee or tea throughout the day, however," Polk says, "then it might make a difference in total calories."