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Jul 08, 2024

The Truth About Sugar

I know I’ve written about sugar in the past but I thought I’d introduce you to Gary Taubes’ awesome book, The Case Against Sugar.  This book came highly recommended by one of my mentors in the fitness industry, but when I first tried reading it, I had a hard time getting past his initial “history of sugar” chapter. At that time, I didn’t understand its relevance. It was only after I had another mentor recommend it again that I  picked it up and read it from cover-to-cover.

In a nutshell, Taubes’ draws a parallel, with science-backed RESEARCH, between today’s diabetes & obesity epidemic with sugar importation and consumption. He doesn’t mince words – my favorite quote is, “Sugar is the tobacco of the new millennium.” Just like tobacco, sugar has a pervasive presence in our diets and a powerful impact on our health. It’s linked to countless health issues, including:

  • obesity
  • diabetes
  • heart disease
  • cardiovascular disease
  • cognitive problems, including dementia and Alzheimer’s
  • colon cancer
  • high blood pressure, cholesterol and triglyceride levels
  • kidney disease
  • pancreatic cancer
  • retina, muscle, and nerve damage

Eye-Opening Facts

Taubes explains, “Sugar is not just an empty calorie; it’s a calorie that does harm.” This means sugar isn’t just adding unnecessary calories to our diet—it’s actively contributing to health problems.

Specific Actions to Reduce Sugar

Here’s how you can take action to reduce sugar and improve your health:

  1. Cut Out Sugary Drinks
    • Action Step: Replace sugary sodas, energy drinks, and juices with water, herbal tea, or sparkling water. Try adding slices of lemon, cucumber, or berries to your water for a refreshing twist.
  2. Read Food Labels
    • Action Step: Get into the habit of reading food labels to identify hidden sugars. Look for ingredients like high-fructose corn syrup, cane sugar, and any words ending in “-ose” (like dextrose, maltose, and sucrose). Choose products with little to no added sugars. Remember that natural sounding sugars like turbinado, molasses or honey, still have the same effect on your body.
  3. Cook More at Home
    • Action Step: Prepare more meals at home using whole, unprocessed ingredients. This way, you have full control over what goes into your food and can avoid hidden sugars found in many restaurant and pre-packaged meals.

Inspiring Quotes from the Book

  • “The conventional wisdom that calories are calories, regardless of where they come from, ignores the unique role sugar plays in our diet.” It’s time to SHIFT our mindset and remember that  to lose weight (and for optimal health), it’s not just about cutting calories but about choosing healthier ones.
  • “The simple answer as to why we get fat is that carbohydrates make us so; protein and fat do not.” Knowing this can motivate us to make better choices every day.

Create New Habits

Here are some habits to help you reduce sugar intake:

  • Start Your Day Right: Begin your day with a nutritious, low-sugar breakfast. Think scrambled eggs with veggies or a smoothie made with greens, protein powder, and a small amount of fruit.
  • Healthy Snacking: Keep healthy snacks on hand to avoid the temptation of sugary treats. Nuts, seeds, fresh fruits, and veggies with hummus are great options.
  • Plan Your Meals: Planning and preparing your meals can help you avoid the pitfalls of convenience foods laden with sugar. Batch cook on weekends and portion out meals for the week.
  • Whole Fruits: Inevitably we always get the question, “But what about fruit?” The sugar in fruit is naturally occurring, but it’s still SUGAR! Consume fruit in moderation and in combination with other foods containing nutrients like fiber and protein.  PRO TIP: If you’re going to eat fruit, eat it whole, vs blending it. Doing so will slow its absorption in your blood stream.

Take Action Today

  • Swap one sugary item: Assess what you’re eating that’s higher in sugar. Is it bread, pasta, wine, sweet treats? Choose one sugary item in your diet today and replace it with a healthier alternative.

Reducing sugar is a massively powerful step towards a healthier life. I promise you, you won’t regret stepping back from one of the most harmful foods you can eat.

With support and encouragement,

Coach Jenn
Coastal Fitness
(Fit Body Boot Camp)
12220 Towne Lake Dr
Fort Myers, FL 33913
Text 239-207-0003

A graphic showing sugar swaps