How much sugar is too much?
November 8, 2020
Written By: Coach Mairead
Sugar is a hot topic when you talk about nutrition! Since we're coming up to Halloween and then Christmas after that, we get worried about how much sugar we should really be having.
Today, let's break down some of those worries so you can enjoy your food without stressing.
Where do we find sugar?
We have both natural and added sugar in our diets. Natural sugars are found in fruit, some starchy vegetables, dairy products, and some grain products. We generally don't have to worry about natural sugars - these foods bring so much nutrition to the table in the form of fiber, vitamins and minerals. Sugars that we might want to watch are added sugars and those in foods that don't give us a ton of nutritional value. This includes sugar added to other foods to make it sweeter, like in cereal, as well as sweet treats and sugary drinks.
Can sugar be part of a healthy diet?
Absolutely! Life without our favourite sweet treats wouldn't be the same. In a well-balanced diet, you'd be eating lots of fruits and vegetables, lean proteins and high fibre carbs. Having a bit of sugar in there is not going to totally destroy your health and derail your goals. If we're often having a lot of sugar at meals and snacks, without having a well-balanced diet, we might find that our energy levels are up and down throughout the day, and we might be missing out on key nutrients from other foods.
How do I know how much sugar is in something?
Reading labels to see how much sugar you're getting is hard in Canada. We list sugar as the amount of TOTAL sugar in that food, not just the amount added. For example, the total sugar in a sweetened yogurt would include the added sugar, as well as the natural sugar in dairy. A comparable unsweetened yogurt would still have some amount of sugar on that label from the natural sugar in dairy. Some new labels will have a percentage beside the sugar amount - this percentage is based on eating 100g of TOTAL sugars, including those from whole foods. This is a general recommendation for the population, and may not make sense for your specific needs or the way you eat.
Why do I feel out of control around sugar?
The people who feel out of control around sugar are generally those who are restricting how much they have, or not giving themselves permission to eat all foods in satisfying amounts. The more you restrict something, especially sugar, the more deprived your brain feels and the more you'll want it.
Moving past this takes time and practice - it won't happen overnight. People with a great relationship with food will be able to enjoy satisfying amounts of their favourite treats when they want them without feeling out of control.
The take-away message for most people:
You can include treats and sugars in a health diet. Try to prioritize the basics of healthy eating, instead of focusing on what to cut out. All the recommendations out there are designed to meet the needs of most people and might not make sense for your specific health status and needs - meeting with a Registered Dietitian can help with that!
More nutrition questions? Email mairead@degreefitnessseaforth.com
to get answers, or to book your Nutrition Consultation to go over your specific needs!
Written By: Mairead, Registered Dietitian As a Dietitian, I work with a lot of different people. One common thread is that we talk about excuses. So many people come in to a nutrition consultation and tell me about their challenges with nutrition and fitness, and then follow it up by saying something along the lines of "I know these are just excuses, I can do better". The things we often consider excuses can include having a busy job and a busy family life. Working weird hours. Struggling with the cost of groceries. Caring for loved ones. Managing health concerns, chronic diseases, or injuries. The list goes on. For my nutrition clients, I rarely consider any of these things to be excuses. It's not an excuse that you can't eat well because you work long hours and then take your kids to their sports practices - these are very real reasons why you're struggling to make healthy choices. It's not an excuse if you work nights and need to get some sleep so you didn't make it to the gym - it's as aspect of your life that makes getting enough exercise challenging. Think about the things you might consider to be your excuses for not "doing better" with your health and fitness. Are they really just parts of your life or the season you're currently in? None of these things should be making you feel bad or like you're making excuses. But on the flip side, these reasons also don't mean we need to throw in the towel on our goals entirely. They mean we might need to get a bit creative, decide what's really important to us right now, and ask for help when we need it! Instead of feeling bad about your "excuses" that aren't really excuses, it might be time to find some new ideas. Working with a Dietitian can be a great way to figure out what's actually important in your health and fitness goals, and come up with some new ideas to get you there. There are always steps we can take in the right direction to move past those "excuses" and work together for a happier and healthier you! Looking for more personalized nutrition advice? Let's chat! Email mairead@degreefitnessseaforth.com for more information about our Nutrition Programs, or click HERE to book your FREE Bite-Sized Nutrition Chat!
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