Sunday night David and I watched Fed Up, a documentary about America’s growing obesity problem. I found it to include some interesting facts, including a history of the dietary guidelines and how they’ve been influenced by politics. It also harped on a fact that I largely agree with: Sugar is at the root of the problem.
Now, of course there are many factors that contribute to America’s health issues, but I’ve refocused on sugar lately, as it messes with insulin, promotes belly fat, easily adds extra calories and feeds disease.
Years ago, I never used to think much about my sugar intake because I don’t have much of a sweet tooth. If I wasn’t into cookies and ice cream, I assumed my sugar was under control. However, it’s amazing how much added sugars add up in sauces, salad dressings, prepackaged meals, granola bars, dried fruit, crackers, beverages, marinara, etc. In fact, 80% of the 600,000 items sold in grocery stores have added sugar.
Since watching the documentary, I decided to pay more attention to added sugars in our diets.Dressing homemade with walnut oil and apple cider vinegar.
I’ve especially focused on the girls’ plates because sugar so easily sneaks into kids’ food, not surprisingly!
I’ve taken notice of jelly on toast, fruit-yogurt, snack crackers and honey, because even though natural forms of sugar have more nutrient content, it’s still sugar. There are over 50 names for sugar, so even though you and I might feel better choosing raw coconut sugar over table sugar, it’s still not good for our health.
According to the documentary, sugar is more addictive than cocaine and it specifically touches on the ill-effects of starting children on a sugary diet early on in life. Well, Kaitlyn loves ketchup and Hailey loves fruit yogurt. Though we won’t be completely doing away with either, I am recommitting to focus on them eating more unprocessed foods without added sugars for the majority of their meals. Sorry Hailey, that means only one yogurt a day instead of the 10 you’d prefer.
Sugar certainly is not always easy to avoid though, even for salt-preferring me. I mean, how delicious is the maple version of Justin’s on a banana?!
The World Health Organization recommends that adults get no more than 10% of their daily calories from sugar, which for an average adult equates to 25 grams (6 tsp). That really isn’t much! 1 Tbsp of a typical favored coffee creamer has 5g of sugar, so there is 20% of your daily intake that you probably haven’t even mentally registered. Crazy.
Now, I’m not a nutrient counter and won’t go back to being one so I’m sticking to the idea of eating real food, being mindful and letting the rest take care of itself.
Luckily my wine of choice, a dry pinot noir, typically only has .68g sugar per ounce, and I’ll choose that over ice cream any day! 😉
Have you ever considered the amount of sugar in your diet?
Do you notice a difference in how you feel when you cut back on sugar?
I definitely notice I feel more sluggish when I eat too much sugar!
Ruth Meaney says
My gut gets real gurgly when I have too much sugar and I get very bloated. Not fun!
Liz @ I Heart Vegetables says
Yes!!!!! We watched it a few weeks ago and we’ve been on a “sugar detox” ever since. It was CRAZY how many things had added sugar in it. (And I’m sure kids food is 10x worse!) It’s been a really eye opening experience!
Maria says
What scares me about the WHO’s recommendations is that they say 25 grams of sugar maximum from any source, however, I have heard of people who have stopped eating vegetables because they contain too much sugar and going for processed options instead. What we REALLY need is wholesome, nutritious food – not rules
Brittany Dixon says
I agree- I’m a fan of Michael Pollan’s mantra- eat food, not too much, mostly plants. I find if I focus on real food then there is no real need (for me) to count or track anything!
Joanna @Makingmine says
YES, YES, YES – this is something I’ve actively been trying to work on. Sugar is a huge vice for me, and I don’t want to feel like I “need” sugar as much as I feel I do now
Brynn says
I can definitely feel a difference in my energy and mood. So interesting how addictive sugar is, yet we are feeding it to our children and selves. Maybe without even realizing it!
Erica {Erica@EricaDHouse.com} says
Sugar is about the only thing I consciously try to control in my diet. It’s been harder to do while being pregnant but I try to limit sugary treats to once on the weekends, and focus on eating protein, complex carbs and veggies during the week.
Jessica @ Balance and Thyme says
I unfortunately do have a sweet tooth. There was a time when my then boyfriend, now husband, and I would hit the grocery store for bags of fun sized candy and destroy all of it over a weekend movie fest. Crazy!
I over the years I’ve become more mindful about what I put in my body, but I know there’s still work to be done! Dark chocolate is still my vice!
Parita @ myinnershakti says
Quite a few people have told me about this documentary – I need to watch it soon! It’s crazy how sugar is in everything. The other day, I was at the grocery store looking at marinara sauces. The sugar content ranged from 3g to 11g. Eek!
Brittany Dixon says
I know! I LOVE marinara too so I try to be careful because I can almost eat it like soup haha! And yes, totally watch it. It’s a fairly entertaining one with some good facts.
Michelle B says
We just watched Fed Up this past weekend! Very eye opening but I didn’t even pay attention to the creamer in my coffee until you just posted this: “The World Health Organization recommends that adults get no more than 10% of their daily calories from sugar, which for an average adult equates to 25 grams (6 tsp). That really isn’t much! 1 Tbsp of a typical favored coffee creamer has 5g of sugar, so there is 20% of your daily intake that you probably haven’t even mentally registered. Crazy.”
That is a large part of my problem (meaning the lbs I can’t lose). Coffee Creamer. My creamer def has 5g of sugar. I had no idea that right there alone I’m consuming WAY more than 10%, even way more than the 20% in one tbsp because I’m definitely using more than that! UGH. Time to ditch creamer. But what do I use?! Do you have any recommendations? Almond milk tastes like dirt in coffee to me 🙁
Laura @ Semi-Vegetarian.com says
I use whole milk in my coffee and it tastes great! Not quite as creamy as regular creamer, of course, but light years better than almond milk or skim milk.
Brittany Dixon says
Almond milk tastes terrible to me in coffee too! I am hit or miss on whether I drink coffee (right now I’m not, just because I feel like my energy stays steadier without the caffeine crash), but when I do drink it I try to opt for half and half or whole milk, like Laura said. Don’t let me fool you though, I totally use creamer with sugar too sometimes, but just am aware when I do and only use a little. I also sometimes buy really good coffee and find for sipping, I like it just fine when it’s black. Experiment a little and see what tastes good to you! 🙂
Lauren @ Oh Hey, I Like That! says
I’ve heard that tracking sugar is really important! And I never realized how much sugar was in certain foods!
Kathy says
Nice post! I have been planning to watch Fed Up–it just hasn’t happened yet. It is terrible how sugar sneaks into many foods where it isn’t even necessary.
Have a great day!
Betty Statha says
I am happy I did not know the sugar facts. I am a very content almost 95 year old. . How did I get this old? Chocolate and VodkA.
Julie says
LOL! Love this!
Brittany Dixon says
Grandma Betty, you are the best! I don’t know know how you eat the chocolate and cookies you do and stay so amazing. I hope i have your awesome genes 😉 Love you!
Courtney @ Sweet Tooth, Sweet Life says
I absolutely agree that we can become addicted to sugar…because I am. I have ALWAYS had a sweet tooth, and as much as I try to be somewhat mindful of added sugars, it’s hard!
Ashley Keller says
Brittany- loved your factoid that 80% of grocery store items have added sugar- definitely makes me rethink the “smaller” items as you mentioned (jelly, condiments, dressings, ect) that aren’t so negligible once they all add up.
A couple of weeks ago I posted “THE DIRTY TRUTH ABOUT SUGAR SUBSTITUTES” to educate women about how addictive sugar substitutes are (hundreds of times sweeter than table sugar) http://glowbodypt.com/2015/05/15/the-dirty-truth-about-sugar-substitutes/ and thought you might like this too!
-Ashley
Brittany Dixon says
I will check it out- thanks for sharing! 🙂
Heather says
I unfortunately have a very sweet tooth and it’s something I’d like to get under control. It is so frustrating that sugar is added into so many things, though. I already feel like I never have enough time, and it can be difficult to read every single label and/or just make everything myself. We try to eat a lot of organic and natural foods, but I know even then that more sugar than we need sneaks in. I guess we’re going to need to be a more proactive… I blame vacationing and being a little too busy on our recent shoulder shrugging in terms of what we’ve been eating and I feel bloated and meh, so definitely time for a change.
Laura @ Semi-Vegetarian.com says
What was their take/your take on naturally occurring sugar? Do they consider eating a piece of plain fruit “bad”, or are they more concerned with added sugar?
Also, unrelated to this post, but what program did you use to get your Health Coach certification? Did you have to do any other training before you started down the Health Coach path?
Brittany Dixon says
They seemed to focus much more on added sugar and I can’t think of them mentioning much about fruit. I have heard some experts discuss fruit and what not, and while I do place veggies ahead of fruit in my personal intake, I am definitely not one that demonizes an apple. I do try and pair it with a fat or protein though just to help with my own blood sugar regulation issues.
I am a group exercise instructor and health coach via ACE. I trained with a company in Charlotte for about 1.5 years before I opened my own company.
Laura @ Semi-Vegetarian.com says
Thanks for the info! Thinking of heading down the health coach path and found your old post on the topic!
Nicole says
Oh, sugar is the enemy!! I mean, I’m part joking, but it definitely makes me feel like crap when I eat too much. I definitely think it’s a good idea to keep an eye on the kids’ plates, too, since they’re developing habits now that will carry into adulthood. I know from experience, it’s not easy to break those unhealthy habits. Plus, there’s so many tasty alternatives to the sugar-filled junk, kids don’t even miss it.
Now I want to check out that documentary!
Shaina says
I was recently diagnosed with Gestational Diabetes and it has completely changed my outlook on sugar.
To be honest, I’ve never really checked out the carbs too much on “healthy” foods like greek yogurt but now I know better. My nutritionist has been encouraging me to eat carbs with every meal, but to make sure they are the right amount of carbs and they are balanced with protein.
Also, don’t skip fruit just because you are afraid of the carbs. Fresh berries are great to balance with some almonds or cheese.
Carbs in the morning spike my sugars, so protein is really important for breakfast. Gone are the days of grabbing a luna bar and calling it good. I make eggs and veggies now.
Brittany Dixon says
I’m sorry you have GD, but it sounds like you are really learning some great info! I had to learn about food pairings and all that to help balance my own blood sugars and it’s been so helpful! And I don’t fear fruit (delicious!), but like you, I try to pair it with a fat/protein.
julia says
I just had to get the three hour screening for GD since I didn’t pass the 1 hr. I swear the only reason I passed the three hour was because I “carbo-loaded” for three days before the test, which meant trying to eat 150 grams of carbs/day. My doctor did not tell me to do this, but I eat a very low sugar diet and the only carbs I eat are very healthy carbs–oats, some whole grains at dinner sometimes. The only sugar I eat is from dairy and fruit.
I felt sick after the 1 hour test and was not surprised I didn’t pass, and I swear it’s because my body was really not used to sugar. I had to prime my body for a shock like that and get used to creating so much insulin.
Hannah @ CleanEatingVeggieGirl says
I am on day 9 of the Whole 30 and I have already noticed the INSANE amount of products that have added sugar in them… things we would never even think of! It is definitely opened my mind.
I am with you on the Justin’s thing too. I have been missing my vanilla flavor like crazy lately 🙁
Maria says
I love watching these documentaries, but then I get a little crazed and want to eliminate all the bad food! Realistically, that cannot happen, so being mindful it is. Like you, I’m more of a savory person and I notice that good habits start in the morning. If I have eggs for breakfast with a little fruit, I have a much better handle on sugar the rest of the day versus if I have a pieces of toast with jam. Though I certainly will not turn down a scoop of ice cream at night 🙂
Brittany Dixon says
Haha, I’m the same way with documentaries! I will say that this one, though while certainly demonizing sugar and the food industry (things I don’t 100% agree with), it had some good facts and wasn’t too crazily sensationalized.
Kim @ Racing Bananas says
Yes! Since I’ve started cutting out sugar found in processed foods (not saying goodbye to fruit anytime soon!), I’ve noticed a huge difference in my how I feel, physically and mentally. It was hard to stop eating it all the time, but now that I have, I feel so much better for it!
Natalie @ The Ravenous Mommy says
I need to watch that!
Im sure I eat to much sugar, and my son probably does too, it’s just so hard to say no when it’s in about all of his favorite things.
Rebecca @ Strength and Sunshine says
Totally! I never use added sugar in my cooking. I stay away refined sugars as much as possible and rely on stevia for things like coffee 😛
Niki @ Life With Niki says
Sugar can definitely be found almost everywhere nowadays. I honestly do not eat that much sugar myself, and find that my taste buds have changed a lot! Normal sweets/ice cream are way too sweet for me now, and one or two bites is enough for me. While I don’t think some people’s approaches of demonizing sugar is particularly helpful, I do agree that the main focus should just be on eating real wholesome foods and making sure to get all those micronutrients in :)!
Morgan @ Morgan Manages Mommyhood says
Ugh, sugar is definitely my downfall. I have a really bad sweet tooth. Thankfully, I try to be really careful with the sugar we give our son, but it definitely is hard. He has for SURE developed my sweet tooth, evne though the only processed sugar I’ve ever given him has been in Annies bunnie.. oops. He doesn’t know better yet to prefer sweetened yogurt and digs Greek yogurt plain, hoping to keep it this way for a bit.
Alex @ get big, go to work says
Wow, great post!! Such great statistics and examples that are easy to grasp. It is crazy to think about how political our food system is- I definitely agree with that! It is so easy to forget how little bits of sugar make its way into our diet without realizing it. A good reminder! I typically focus on real foods, but I enjoy my treats once in a while. I use to think quality honey and maple syrup were ok if I got good brands, but you’re right, sugar is sugar. I will still eat in moderation and focus on whole foods, but also try to focus on how much sugar food contains.
Erin says
Your older post about tracking your cycle poppd up at the bottom if the article… Have you been having a regular cycle length with your current diet? I’m amazed what a big impact food has on hormones!
Brittany Dixon says
My body is particular sensitive to breastfeeding, so since I’m still doing that 2-3 times a day, I haven’t gotten my cycle back (same when I nursed Hailey- didn’t get my cycle back until a couple months after I weaned her at 14 months). I’m enjoying it for now but will be interested to see how it is when I do get it back!
Erin @ Her Heartland Soul says
I like sugar way too much! Especially in carbs!
Christine says
I noticed how much sugar was sneaking into my diet when I did whole30! Who knew that bacon had added sugar!? Or that sugar was being added to chicken sausage? And salad dressings!? oy! I’m definitely more aware of sugar in our diets but I will admit that sometimes it’s more affordable to buy the oscar mayer bacon 🙁
I will say that if we do have sugar that I try at all costs to avoid corn syrup and artificial sweeteners. Heinz makes ketchup now with just plain old simple sugar which I buy over their regular corn syrup filled one which makes me feel a little better when I dip my sweet potatoes in it!
JD says
Being the mother of a food allergic child and wife of a food allergic husband, I’m all too aware of exactly what ingredients can be found in any given food currently found on my pantry shelves because I have to read ingredient labels of products on store shelves before I can even think of bringing them home. I think this is honestly a great thing, to know what my family and I consume. However, I find it difficult to jump on the bandwagon of sugar vilification. Currently my 18-month-old daughter can only safely consume six individual ingredients. Six. And I don’t even mean six store-bought, pre-packaged foods. Carrots, apples, dates, white potato, sunflower seeds, and nutritional yeast. We had hemp seeds on that list, too, but a reaction to strawberry caused her body to reject those, so those six foods listed are all we’ve got to give her. Those are the only foods that my daughter is not currently allergic to. Is this a healthy, well-rounded diet? Sadly no. But are these the foods that don’t cause her to go into shock? Yes. The only ones.
I don’t mean to be rude, so please accept my apology if it comes across as though I do. I only mean to say that, as you mentioned in a previous comment, no food should be completely avoided if there isn’t a true cause to do so. My husband and I have struggled to help our daughter thrive since her weight first became an issue 8 months ago. I would readily add more sugary foods here and there to her diet if I could, just to give her a bit more of the caloric energy that I know she needs. Instead, we spend 5+ hours each day devoted to feeding her a combination of her safe foods to try to even get close to meeting her daily calorie needs because her previous allergic reactions have caused food aversions and feeding issues that thoroughly prolong each food interaction she has.
Please, be gentle in your approach to subjects like this. I know that you simply have no way to cater to every individual reader, but it made me so sad to read your bit about keeping Hailey from eating 10 fruit yogurts a day. I understand why you would say that, but the fact that her body can tolerate the ingredients of that yogurt is a blessing not to be overlooked. I know you must see that, but maybe you could stop to think about that reality the next time you don’t want to give either her or Kaitlyn something just because of its sugar content?
In reading over this comment I know that the written word is easily misconstrued and I probably sound like a ranting lunatic who would jump through the computer screen and try to put you in your place if I could. But that is NOT where I’m coming from. In essence, please know that your daughters’ food preferences are a sweet blessing (pun intended). And please be gentle in your approach on these “reeling it in” topics. While shunning sugar may seem like a benign topic to some, one never truly knows just how desperate someone else is to have just a pinch of that sugary sweetness in their life.
XX
Brittany Dixon says
Hi JD,
I appreciate your thoughtful comment and am in no way offended by it. I am deeply sorry for the struggles you face, as it’s clear how much time and effort you must put towards food choices for your family. I admire your dedication and applaud you for taking such good care of them.
As a blogger it is challenging to navigate the waters of any topic, because every person has their own hot button issues. I try to be as respectful as I can without beginning every post with a lengthy disclaimer.
I do completely realize how blessed I am to have two healthy children and believe me, I do not take that for granted for even a second. So many people are fighting battles much larger than any of mine, but since I can only write from a first person perspective, I share my challenges and experiences as I encounter them, hoping they don’t offend anyone in the process.
Again, I really appreciate your insight because honestly blogging is so much better when others get to voice their perspectives and make it a conversation. Thank you for reading!
Laura @FItMamaLove says
I’ve had that DVD forever from Netflix, but my husband isn’t interested in watching it with me, so I still haven’t gotten around to it! grrr. I don’t pay too much attention to sugar, but I try not to overload myself. I do use it in my coffee (not coffee creamer, just a tsp of sugar), but it’s a rare treat to have an afternoon sweetened coffee beverage. I prefer my iced latte or americana without any sweetener. I do my best to limit my kids’ intake of it as well and I figure as long as we’re not eating too many sweets we’re doing pretty well for the most part. I wish some things would come with less sugar. I like to have sweetened yogurt on occasion, but I don’t need it to have 20+ grams of sugar. I was so happy to find a brand at Whole Foods that only has 11g, so you can still taste the yogurt itself a bit. Much better!
Teresa says
I’m no “pro-sugar” advocate, but you might want to look at the other side of the debate. I’ve heard that the science doesn’t support many of the documentary’s claims — particularly that sugar is addictive. Just something you should look into, as a dietitian.
Personally, I don’t think it’s realistic to cut out sugar. I’ve got enough things to worry about. As long as I’m at a healthy weight, I exercise on most days of the week and try to fill half my plate with fruits & vegetables, I call that a good day – nutrition wise.
Brittany Dixon says
Hi Teresa, I love hearing other perspectives, so thank you for commenting! Would you mind linking me to the science that shows sugar isn’t addictive? I’d love to read more about it! (also, I am not a dietitian and have much respect for those that are, so I don’t want anyone to be under the false pretense that I am!)
I agree with you (as I’m sure you read above) that I don’t think eliminating sugar is realistic or necessary either. I do, however, always think it’s a good idea to occasionally remind myself to keep added sugars in check. Thanks so much for adding to the conversation!
Teresa says
Thanks for replying. I purposely didn’t give a link in hopes you would investigate it yourself. (Just google ”fed up” and “sugar addiction,” for starters, and see what pops up.)
I didn’t realize you weren’t a dietician. I would encourage you to contact a registered dietitian if you have questions about sugar in the diet.
Erin says
Great job responding to a variety of comments Brittany. I agree, you can only speak first hand and when I gives 18 month old M&Ms its like feeding him naughty pills. That being said, he gets treats every now and then…. Moderation is the goal in mind so he can grow up and control his own food responsibly. Overall something is hitting our society hard and I would imagine that cutting back on added sugar would be at the top of the list recommended by any dietician. Just all food for thought 😉
Kelli H (Made in Sonoma) says
One thing I learned from Whole30 so well was to look at packages. I hardly buy packaged foods but when you think about dried banana chips to almond milk to tomato sauces it’s in all of them. It’s hard to avoid but it can be done — thank god!
Added sugar definitely makes me feel bloated, lazy, and gives me a stomach ache in large amounts.
Thanks for talking about this subject! I still need to watch Fed Up.
Cassie says
I definitely try to keep added sugars at bay. It means lots of clean eating for me – nixxing those processed foods as much as possible.
shari says
I began cutting sugar from my diet a year ago. Its unreal that sugar is practically in everything. I’ve trained myself to read labels and mostly eat whole foods. Once you truly pull away from it, it is easier to keep it under control. I posted a clip about sugar (going back) on my blog…silly but it makes a point.