5 things I learned after giving sugar for 10 days

Verdenssundhedsorganisationen recommends that we use less than 25 grams of sugar each day, and the US Department of Agriculture (USDA) has just updated their dietary guidelines to recommend that people use less than 10 percent of calories a day from added sugars. You know how much added sugar the average American-self included-rent faktisk forbruges dagligt? Otteogtredive gram, mere ende triple What our most respected health org proposes. Yikes.

As for weight loss and cavity, sugar intake has also been associated with diabetes, heart disease and breast cancer – it’s enough to scare someone to look into their diet. Jeg betragter mig selv som en sund æder. Jeg ved at tilføje protein eller fiber til hver måltid, undgå forarbejdede fødevarer og spis min frugt og grøntsager. Jeg har ikke candy eller to-a-days sodavend misbrug for at sparke til kantstenen, men en stor del af min kost er aromatiseret yoghurt, færdiglavede tallerkener og dressinger og korn. Spoiler advarsel: Alle indeholder sukker. So after reading about USDA’s new rules, I decided to challenge myself to go 10 days without sugar – including limiting my intake of honey, pure maple syrup and other natural sweeteners. (Tjek disse 8 sunde fødevarer med skøre-højt sukker tæller.)

Men before I gave up the sweet things, I asked what would do for my body – would I have more than usual? Er der sådan en sukker detox? “There are many theories about sugar and addiction, but I do not think there are concrete evidence that a person may be addicted to sugar,” says Marie Spano, R.D., and sports nutrition expert for Atlanta Hawks. Hun mener, at det sædvanlige indtag og den så gode smag er faktisk, hvad gør det svært at sparke en sukkerervaner (se: The Science behind your sweet tooth). Ingen sagde, at dette ville være nemt!

Lektion nr. 1: Morgenmad uden sukker er det mest udfordrende måltid

My first attempt at removing sugar, breakfast, proved to be harder than I expected. Mine go-tos: yoghurt med granola, avocado toast eller korn indeholdt alt sammen sukker. Heldigvis jeg drikker min kaffe sort, så jeg ikke heller nødt til at ændre min morgeninfusion af caffein – det ville have været uudholdeligt. I knew bagelsdag at the weekly office meeting – which fell on day eight – would be a big test. Bagels har både sukker og gluten, og i mit sind er der ingen acceptabel erstatning. At resist this temptation was the hardest trial of the two weeks, but I kept strong.

Sukkerfri breakfast was an eye open experience. Before I left my apartment, I used more sugar than I had realized. (How much sugar do you use? These healthy bloggers thought they did.) Gluten free oatmeal made with unsweetened almond milk, cinnamon and apple slices became my challenge breakfast of choice – in the end I did not even miss adding brown sugar! Udfordringen tvang mig til at planlægge for at undgå en morgenmad af bekvemmelighed, men jeg sluttede med at finde en der smager godt og er godt for mig. Another bonus: It kept me drunk for lunch, but I did not feel bloated like, ahem, a bagel tends to make.

Lektion nr. 2: Måltidsplanlægning er nøglen til enhver succesfuld kost

Næsten hver søndag spiser jeg plan og købmand for ugen. The significance of this routine was never more apparent than under this challenge. Even when I was tired, lazy, driving sent, I could hold on to the challenge because of my pre-work. (Vi har 10 No-Sweat Meal Prep Tricks fra Pros.) I also ended up eating a ton more vegetable reservations. Jeg plejede at starte med en korn, jeg planlagde måltider omkring grøntsager, og derefter tilsatte protein og sunde fedtstoffer. Min spiralblæser got one massevis af brug!

Mænd jeg spiste ikke mange carbs i løbet af udfordringen, hvilket gjorde mig meget træt hver aften. Jeg er en solid fem-dages-en-ugers øvelse-som regel en blanding af løb og kropsvægt øvelser. I’m not a morning person, so I usually work out when I get home from work. In the course of these 10 days, I could hardly keep my eyes open enough to make dinner and shower. Mine reps tog større ansträngelse og mine kørsler følte mig sværere end normalt. De diætändringer, I made the challenge, may have reduced my carbohydrate intake or low calorie content, explained Spano. For at forhindre dette, “erstatte sukkerholdige fødevarer med naturligt søde fødevarer og øge de samlede kulhydrater fra stivelse og korn”, foreslår hun.

Lektion nr. 3: Moderering er bedre end eliminering

Al vin har sukker. This fact was examined deeply on day seven when I had a hard day and desperately wanted to go home to a glass of red. Jeg lærte, at mens hårde alkoholer-gin, vodka, whiskey og rom-ikke har tilsat sukker, blandere er fyldt med de søde ting. I always thought that gin and tonics were a healthy option, but it turns out that 12 ounce tonic water could have 32 grams of sugar-more than the daily recommended amount for adults. I have drunk under the challenge, but chose liquid on the rocks or mixed with club soda (which is sugar-free). Jeg indrømmer, gin og club soda er ikke så god som en gin og tonic, så jeg laver kontakten tilbage. Det lejlighedsvise glas vin, cupcake eller chokolade er værd at tilsætte sukker til mig. Men I want to keep my consumption to a minimum – I just want to enjoy it so much more now. (Kan du drikke alkohol og stadig tabe sig?)

Lektion nr. 4: Sukker er tilføjet til alt

I over the 10 days I became very comfortable with a nutrition label and the many different conditions for hidden sugar. Each meal, snack and drink had to be carefully monitored to ensure that it met the requirements. Mængden af ​​sukker i saucer og dressinger overraskede mig. Jeg bringer salater til arbejde næsten hver dag til frokost, og at spiseskefulde af dressing alene kunne have 15 gram sukker. Gør dig to gange tænkt på at tilføje lidt ekstra! (Skal tilføjet sukker ses på madmærker?) But I was pleasantly surprised to learn that prepared hummus does not contain added sugar and when mixed with pure Greek yogurt, it is a good replacement for dressing.

Jeg undgik take-out og restauranter i de 10 dage, fordi det er næsten umuligt at vide om sukker tilsættes til retter. Denne periode omfattede Winter Storm Jonas, så hvis det ikke viser engagement, vil ingenting. Men I would fully admit that this is not a sustainable goal-10 days was determined my max. Jeg savnede indiske takeout! For at undgå tilsat sukker, når du spiser ud, vær meget forsigtig med saucer og dressinger, herunder noget ketchup eller BBQ-baseret “, anbefaler Spano. Hun foreslår at bede om saucer og dressing til at blive serveret på siden, så du styrer mængden. Og væl olie og eddike til salater i stedet for tung saucer for at undgå endnu mere sukker.

Lektion nr. 5: Eliminerende sukker er ikke et vægttabs mirakel

Mens tallet på skalaen did not change after 10 days, showed the fall of carbs at my stomach seems flatter and more toned. Mine værelseskammerater sagde endda jeg syntes jeg tabte. This fænomen had more to do with fewer carbohydrates and calories (see lesson 2) than my lack of sugar.

“Many foods that contain sugar can cause bloating, including carbonated beverages, chewing gum and candy – they increase all the amount of air we consume,” explains Spano. Min tonede mave var sandsynligvis en omstændighed for udfordringen, men ikke en direkte resultat af mindre sukker. Uanset hvad, jeg fejrer små sejre.

Udskæring af sukker helt er ikke en realistisk permanent livsstilsændring, men this challenge confirmed my goal of eating clean, nutritional food all year round – with occasional splurge. Spano proposes continuing to reduce your sugar intake by “consuming fewer sauces with added sugar, looking for sugary sugary cereals and high fiber content, and reducing your consumption of sweets, cakes and other foods.” Nemt nok! Now if you’re sorry, call a glass of wine my name.