How Much Sugar Is Too Much? (Less Than You Think…)

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In case you didn’t know, one of my (many) pet peeves is the overabundance of sugar that we feed ourselves and our children. It gets me hot and bothered….and vocal!

Here’s the good news….Organizations and governments are (finally) declaring a maximum amount of daily sugar intake. WHOOP WHOOOOOOOOOP! And while this is a step forward, there are still a few problems. One – they don’t all agree with each other. And, two, I don’t necessarily agree with them either.

We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health. Ever.

The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about EVERY PROCESSED FOOD there is. And this “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it. Plain and simple.

So let’s talk about how much sugar is “too much.”

Before we talk about the “official” numbers (and why I don’t agree with them), you need to know the difference between “added” sugar and “naturally occurring” sugar.

Fruit and other healthy, whole foods contain sugar. They also contain water, fibre, vitamins, minerals, and other phytochemicals. They are good for you. Eating fruits and vegetables is a well-proven way to reduce your risks of many chronic diseases. You won’t get many people that will contest that.

“Added sugars,” on the other hand, are extremely concerning. In 2013, the American Heart Association calculated that about 25,000 deaths per year were due to diseases that were influenced by sweetened beverages. “Added sugars” are also in baked goods, candies, soups, sauces and other processed foods. You can find sugar on the ingredient list as many names, often ending in “-ose.” These include glucose, fructose, sucrose, etc.

The “official” change is the new Nutrition Facts tables. You may remember that in Canada and the USA, they declare the amount of sugar, but don’t give it a %DV (% daily value); this means, they’ve never had a “benchmark” maximum daily value to use. They haven’t declared how much is too much. Now, both countries are implementing a %DV for sugar.

In Canada, the %DV is based on 100 g/day of total sugar. Unfortunately, this number is large because it includes both naturally occurring and added sugars. The %DV is in-line with the Canadian Heart & Stroke Foundation’s recommendations of no more than 90 g of total sugars per day.

So, “Total sugars” = “Naturally occurring sugars” + “Added sugars.”

In the USA, the labels are changing too. They are not declaring “total” sugars but will differentiate between naturally occurring and added sugars. They have decided on a maximum of 50 g of “added” sugars each day. Unfortunately, this is still more than the American Heart Association’s recommended maximum of 24 g/day added sugar for women, and 36 g/day added sugar for men.

In 2012, the average daily total sugar intake in the USA was 130 grams per day and in Canada, 90 grams per day! But, I’d argue that 100 g per day total sugar is still WAY too high. While these official numbers are a step in the right direction, they’re not what I would recommend.

To start, I’d ditch as many processed foods as possible, regardless of their sugar content. There are a ton of studies that show that processed foods are bad for your health. Period. And, I wouldn’t recommend eating your “daily value” of sugar from sweetened processed foods. Get your sugar from whole, unprocessed fruits first.

Second, you don’t need to max out your daily sugar intake. I promise your pancreas will thank you! Try to reduce your sugar intake below these “official” amounts for an even better goal. The World Health Organization’s recommended maximum of 36g/day for men (7.5tsp), 20g/day for women (4tsp) and 10g/day for children (2tsp) should be your benchmark for daily added sugar.

I’m going to share my top recommendations to help you reduce your sugar intake:

  1. EAT MORE PROTEIN
    They provide satiety, help you feel full longer and help to keep your blood sugar stable. Try to have protein every time you eat.
  2. EAT MORE HEALTHY FAT
    Contrary to popular belief, fat doesn’t make you fat…..sugar does! Like protein it provides satiety and helps to keep blood sugar stable (and it’s essential to health).
  3. INCREASE YOUR FIBRE
    Low in calories, high in nutrition. Helps to balance blood sugar and its filling. Added bonus….it helps pull excess cholesterol out of the body.
  4. CONSUME FERMENTED FOODS & BEVERAGES
    Sour food helps naturally reduce sugar cravings AND provide probiotics, which support digestive health. Cultured veggies are easy to make at home and so is Kombucha!
  5. SUPPLEMENT
    Chromium: regulates blood sugar and cholesterol levels and helps to reduce sugar cravings.
    Magnesium: studies show that sugar cravings may actually be a result of magnesium deficiency (especially if you crave chocolate).
    Zinc: needed for insulin and glucose utilization and a deficiency can lead to sugar cravings.
  6. REDUCE (OR ELIMINATE) SUGAR-SWEETENED BEVERAGES
    This includes soda pop, sweetened coffee/tea, sports drinks, etc. Instead, have fruit-infused water. Or try drinking your coffee/tea “black” or with a touch of cinnamon or vanilla instead. Do it gradually…start by reducing your sugar by 1/3, then 1/2 and before you know it, you’ll be having your coffee sugar free. If you want the sweet, bubbly sensation of pop, try drinking Zevia instead. Zevia is a pop that is sweetened with stevia and doesn’t contain any artificial colour (all drinks are clear) or phosphorus. If you must drink pop, Zevia is the way to go.
  7. REDUCE (OR ELIMINATE) DAILY DESSERTS
    Choose one night per week when you will have dessert – and stick to that one night. Bake your own instead. You can easily reduce the sugar in a recipe by half and still have it taste delicious. Alternatively, try replacing the white sugar with coconut sugar. (Or try my delicious (no added sugar) dessert recipe below.)
  8. REDUCE (OR ELIMINATE) CONSUMPTION OF BREAKFAST CEREALS
    They all have added sugar and for the majority of them, one serving would max out the recommended daily intake of 10g (2 tsp) for your kids. Instead, get a copy of 5 Breakfasts That Won’t Overload You on Sugar and Taste Delicious. 

Let me know in the comments your favourite tips to reduce your sugar intake!

Recipe (No added sugar): Frosty

Chocolate Frosty
photo credit: mynaturalfamily

Serves 1

  • ¾ cup almond milk (unsweetened)
  • ½ tsp vanilla extract
  • 1 tbsp cocoa powder (unsweetened)
  • ½ banana, frozen or ½ cup strawberries
  • Ice cubes

Directions:

  1. Add everything into a blender except ice. Blend.
  2. Add a handful of ice cubes and pulse until thick and ice is blended.
  3. Serve & enjoy!

Tip: Double the recipe to share.

Ketogenic Diet 101

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If you haven’t heard the term Ketogenic or Keto in the last little while, I can only imagine that you’ve been living on a beautiful, caribbean island, unplugged from the rest of the world. (and I might be slightly jealous)

But don’t worry…I got you! Today, I’m going to break down the ins and outs of the ketogenic diet and you’ll be able to decide if it’s an eating style that would work for you.

In the most simple terms, the ketogenic diet is a very low carb, very high-fat diet with moderate amounts of protein. It has recently gained a lot of popularity in the wellness sphere because of some of its health benefits. It has been shown to help some people with weight loss and also to help improve certain health conditions, like epilepsy in children.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

Let’s start with the end goal – getting your body into ketosis. But what is “ketosis?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They use carbs first, whenever they’re available. This is why not maintaining stable blood sugar can affect your attention, mood, and energy level. It is also the reason why you crave carbs when you are tired – you’re body is trying to get a fuel source that it can easily use.

However, when very low amounts of carbs are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel.” And your body makes them from fat (is the lightbulb going off yet?).

When you are a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as “ketosis.” It’s the same process that your body goes through if you’ve fasted for 72 hours and depleted your supply of carbs as fuel. That’s the trigger for turning fat into ketones.

Ketogenic literally means “the generation of ketones.”

Before I go any further, I want to be clear on one thing. “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis.”

I’m sure I peeked your interest when I mentioned the Ketogenic diet has been successfully used for weight loss. With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss….but it’s true! Whoop, whoop!

It can also have better results than low-fat diets. At least one study showed that people lost 2.2 times more weight on a ketogenic diet than those on low-fat or calorie-controlled diets. Ok people, that definitely needs some major whoop, whoop!

So that begs the question…what is it about the ketogenic diet that makes this weightloss possible?

Simple. Eating all that fat and protein is filling! It helps release satiety hormones that tell us that we’re full and satisfied, and we don’t need to eat anymore. It also reprograms your metabolism to use fat as fuel.

Some studies show other health benefits of the ketogenic diet. As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues. Some studies show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity. Another study showed improved blood triglycerides (fat) and cholesterol numbers.  Several studies show reduced seizures in children who follow a ketogenic diet.

As with all nutritional changes, this type of diet can be beneficial for some people.

“How To” Keto

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before diving in. It can have side effects, including the infamous “keto flu.”

The ketogenic diet involves getting 75-80% of your calories from fat, 10-15% from protein, and just 5-15% from carbs. This a major stretch from what most people eat on a daily basis and can make for a challenging switch.

But there are lots of resources available to you that can help you navigate the Ketogenic eating style. As a starting point, I suggest checking out The Keto Beginning. I love this resource because it focuses on whole foods, it walks you through the keto lifestyle ‘beginning’ and explains everything you can expect in the first 30 days. It’s full of valuable, real-life information, a 30 day meal plan, macro breakdown for each day, grocery lists and recipes! And there’s also a thriving community of Keto-ers who support each other in this eating style. (There’s also a bunch of other resources that you can check out in your keto lifestyle journey)

In general, the foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados,  low-carb vegetables and low-sugar fruits.

The main thing to avoid are foods that are high in carbs. These include sugary foods and desserts, grains, most fruit, legumes, starchy vegetables, alcohol and “diet foods.”

And because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you’re cutting those foods out, you still need to give your body those nutrients. And often, it means needing supplements (such as electrolyte powder, himalayan rock salt, magnesium powder).

The ketogenic diet is very popular these days. It can be helpful for weight loss, and other health conditions. Again, it’s not for everyone, so make sure you check with a knowledgeable practitioner before you begin.

Recipe (Ketogenic): Peppermint Hemp Fat Bombs/Fudge*

Peppermint fat bombs
Photo credit: http://www.healthfulpursuit.com
* Recipe courtesy of http://www.healthfulpursuit.com

Serves 16

Ingredients
  • ¾ cup (180 ml) melted coconut oil
  • ½ cup (100 grams) stevia-sweetened dark chocolate chips, melted
  • ⅓ cup (50 grams) Manitoba Harvest Hemp Hearts, soaked overnight, strained and rinsed
  • 1 teaspoon peppermint extract
  • ½ teaspoon vanilla extract
  • pinch finely ground Himalayan rock salt
Instructions
  1. Place a silicone mold with rectangular cavities on a baking sheet, set aside.
  2. Place all ingredients in the jug of your blender, and blend until smooth.
  3. Pour mixture into prepared mold and transfer to the fridge to set for 20 minutes, or until fudge is hard to the touch.
  4. Remove the fudge pieces from the silicone mold and place on a plate.

Serve & enjoy!

Tip: These are (high fat) super-rich desserts. Don’t eat too many if you’re not going full keto.

No Nuts Allowed! Other Sources Of Healthy Fats To Feed Your Kids.

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If you have a child in elementary school, you likely cannot send them to school with any nut containing food. And, as I’m sure you know, nuts are a great source of fat and they’re portable and compact. It’s so easy to just grab a handful of nuts and go!

But what’s the big deal about fat anyway? And do we even need to worry about feeding it to our kids? Firstly, we need fat to survive, but not the processed, toxic types that are in so much of what we eat today. The good stuff. I’m talking avocado, chia seeds, salmon, coconut oil, hemp seed oil, butter……

If we dial it back to our ancestors’ hunter-gatherer days, we will discover that we are actually programmed to put on fat. Back then, we needed it…desperately, and probably wouldn’t have survived without it. All throughout history, as a species, the big challenge in life was to find calories, so our bodies are biologically adapted to this! We seek calorie sources- specifically fats and sugars. If we taste something fatty or sweet we get an immediate signal from our brain saying- “Yes, I want more of that.”

Soooo, where does that leave us today? Why do we even need Fat?

It can be hard to get adequate (and healthy) forms of fat into your kids but it’s necessary to the development of their brains, eyes, and nervous system. It provides an energy source, it helps to transport the fat soluble vitamins (A, D, E, K), it provides two essential fatty acids that the body can’t make and IT TASTES SOOOOO GOOD! In addition, balanced hormones rely on appropriate levels of fat in the diet therefore it’s vital that your kids are getting the right amounts of the right kinds!

Let’s start with the bad….

So – what is a bad fat? Any manufactured fat and Trans fat. Trans fats undergo a process that heats the oil and adds hydrogen to them to produce a thick “oil”; the main purpose is to prolong shelf life. It’s everywhere in processed food. AND MUST BE AVOIDED AT ALL TIMES.

You’re probably wondering why? For a whole host of reasons but basically, it has absolutely no positive benefit to the human body in any way, yet it has been proven to harm the body in a variety of ways. It’s literally as bad and unhealthy as it gets, and this fact may be the only thing unanimously agreed upon by everyone in the nutrition field.

Common sources of trans fat include:

– Fried foods.

– Fast food.

– Typical snack foods (chips, cookies, etc.).

– Doughnuts.

– Various pastries.

To make sure you’re avoiding trans fats, read labels. Don’t give your kids foods that have the words “hydrogenated” or “partially hydrogenated” on the ingredients list. In order to avoid feeding your kids trans fats, the best thing you can do is eliminate processed foods from their diet.

And now for the good fat…YAY!

For a long time we thought all solid fat, aka saturated fat, was just as bad. New and better research has shown that solid fats such as coconut oil and organic butter has many benefits.

Fats are made up of Long Chain Fatty Acids (LCFA) and Medium Chain Fatty Acids (MCFA). LCFA are found in soybean and other processed oils. It’s difficult for your body to digest and is stored in your fat cells. This is bad. MCFA are smaller, easier to digest and is immediately metabolized in your liver, thus becoming energy instead of being stored in your fat cells. Coconut oil is a MCFA. Butter is a MCFA.

And other good fats?

Nut oils such as almond, walnut, and avocado. Nuts and avocados, pumpkin seeds, chia seeds (high in omega 3), olive oil.  Animal fats (in moderation), fish. Good fats have lots of benefits for your kids’ body, so let them enjoy various sources of fat but ensure they come from whole, unprocessed sources.

3 Sources Of Healthy Fats For Your Kids

1. Butter / Coconut oil

Yes, butter. Not Margarine.

How to get it in:

2. Avocados

Avocadoes have long been promoted as a good source of fat…and that continues to be true.

How to get it in:

  • Avocado pressed on toasted bread
  • In smoothies – adds a wonderful smooth texture without altering the flavour
  • Chocolate Avocado Pudding

3. Sunflower Seeds/Pumpkin Seeds

How to get it in:

  • Make your own trailmix with pretzels, sunflower and pumpkin seeds, coconut chips and a few dark chocolate chips.

 

Recipe: Chocolate Avocado Pudding

choco avocado pudding
Photo credit: lovingthebike.com

Ingredients:

  • 3 large avocados, soft and ripe
  • 1/4 cup organic, high-quality cacao powder
  • 3 to 6 Tbsp. coconut milk
  • 1-2 tsp. vanilla extract
  • 2-4 Tbsp. raw honey or maple syrup

Directions:

  1. Add all ingredients to the food processor and blend until smooth.
  2. Refrigerate for 30 minutes before serving.

My Kids Ate Cake All Day

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Yup, you read that right.

Maybe you can relate…organizing, purging and getting the kids ready to start school. And my #3 also starts JK this year. And I partnered with Macaroni Kids to bring you Tips For Stress Free Lunches. As you can imagine (or are perhaps living yourself), it’s a bit INSANE in our house.

Yesterday was one of those days and there wasn’t a whole lot of parenting going on. It was so crazy that my kids were primarily nourished with Zucchini Spice Cake and Skittles Shake (recipe for the shake is in Kid Approved Breakfasts).

And guess what?

I didn’t feel guilty about it, one bit.

Wanna know why? The Zucchini Spice Cake is made with cashew butter, eggs, zucchini, coconut sugar, baking soda, cinnamon, ginger and allspice. THAT IS ALL!

It’s so nutritious and you can eat it as part of your breakfast (pair it with hard boiled eggs or some greek yogurt with fruit) or give it to your kids as an afterschool snack. It’s incredibly delicious so your kids won’t even think they are eating something that is good for them!

With labour day weekend here, and the NYE of summer, let’s all get to having our cake and eating it too! Enjoy the sun, have some cake and take in the last long weekend of the summer!

Zucchini Spice Cake

* recipe from The Whole Life Nutrition Cookbook

FullSizeRender

Ingredients:

  • 1 1/2 cups cashew butter
  • 2 large eggs
  • 1/3 to 1/2 cup coconut sugar
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1 tsp cinnamon (we like cinnamon so I put a little more)
  • 3/4 tsp ground ginger
  • 1/2 tsp ground allspice
  • 1/4 tsp ground nutmeg
  • 1 cup grated zucchini
  • Optional: 1/2 cup raisins or 1/2 cup dark chocolate chips

Directions:

  1. Preheat oven to 350.
  2. Grease an 8×8 pan with coconut oil
  3. In a medium mixing bowl, beat together the cashew butter, eggs, coconut sugar, baking soda, salt and spices.
  4. Beat in the grated zucchini and optional ingredients (if using).
  5. Let batter rest for a few minutes and then beat again.
  6. Pour batter into the prepared pan and bake for about 30 min.
  7. Remove from the oven and cool for at least 20 min before cutting and serving. Or be like me, cut it as soon as it gets out…blow on it between bites and devour two pieces in 5 minutes.

How Do I Keep My Blood Sugar Stable?

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Oh, the words “blood sugar.”

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections? Or, does it mean absolutely nothing to you?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles….basically to function as a human!

The thing is, it can fluctuate. A LOT.

This fluctuation is the natural balance between things that increase it; and things that decrease it.  In the most simple of explanations, when carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get out of your bloodstream and into your muscle cells and other tissues for energy.

But why keep your blood sugar stable? Does it even matter?

Your body is always seeking homeostasis (back to high school science with that term, lol) and therefore wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued (mid-afternoon slump), and irritable. And, it should be low enough that your body isn’t scrambling to remove excess from the blood. Homeostasis. That’s the goal.

Okay, we’re going to get slightly technical but I want you to stay with me because this information is important. Ready?

When blood sugar is too low, this is referred to as “hypoglycemia.” When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”  This means your cells are just so bored of the excess insulin constantly floating around that they start ignoring (resisting) it, and that keeps your blood sugar levels too high. It’s like the boy who cried wolf. He set off so many false alarms about the wolf that when the wolf came, no body else did. With insulin resistance, your cells do the same thing!!!

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes. And a whole host of other health related problems that are best avoided.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable. And keep you human.

4 simple steps you can take to help balance your blood sugar are:

  1. Reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks, overabundance of starchy carbohydrates, candy and having smaller portions of dessert (or only having one set night during the week where you have dessert. In our house, Sunday is our dessert night. The kids put in their request and I do my best to honour it. Not only do they appreciate and savour the dessert, but they’ve come to understand that dessert isn’t something to eat on a daily basis.)
  2. Eat more fibre. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level.  Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods can reduce or remove fibre).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.
  3. Eat more protein. Like fibre, protein slows down the amount of sugar absorbed from your meal. It also helps keep you feeling full and satiated. Protein sources include beef, poultry, pork, fish and some legumes.
  4. Eat more fat (the good kind). Consuming foods like avocadoes, coconut oil, butter, olive oil, fish oil, flax seed oil, hemp oil are not only good for you, but will also help to keep your blood sugar stable.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Besides making changes to your nutrition, there are also lifestyle changes you can implement to help balance blood sugar.

  1. Exercise. Get your body moving on a regular basis. It helps to improve your insulin sensitivity; so that your cells don’t ignore insulin’s call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. That makes exercise a WIN-WIN!
  2. Reduce stress. Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar  (glucose)! When you are stressed,  signals are sent to release stored forms of sugar back into the bloodstream, thereby increasing blood sugar levels.  So, try to reduce the stress you’re under or manage it more effectively.
  3. Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings (yes, yes and YES! I’ve personally not been getting alot of sleep lately and I WANT ALL THE BREAD and CHOCOLATE). Sleep is a crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Making sleep more of a priority – will do your blood sugar (and mental health) good.

Your body is on a constant 24-hour quest to keep your blood sugar stable. Its always looking for homeostasis….it’s little piece of Zen. The body has mechanisms in place to do this, but those mechanisms can get tired and lazy if you constantly overload your system.  And those long-term blood sugar issues can spell trouble! Minimizing exposure to excessive starchy or refined carbs, and eating more fibre, protein, and fat, while also incorporating exercise, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

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Recipe: Cinnamon Apples

IMG_8756

Serves 4

Ingredients:

  • 2 apples, chopped
  • ½ tsp ground cinnamon

Directions:

  1. Slice apples
  2. Place them in a bag or bowl with lid
  3. Add cinnamon
  4. Shake to coat
  5. Take a bite and enjoy the deliciousness


 Tip: Keeping the peel on increases the fibre content, which is even better for stabilizing your blood sugar.