As I mentioned in an earlier post, I have been challenged by sugar all my life. Specifically cane sugar. I learned to bake with other sweeteners – mostly maple syrup (which requires some adjustment to a recipe), and more recently coconut sugar.
I generally sweeten my oatmeal with maple syrup, raisins or dates. I sometimes make waffles, but not too often. I enjoy french fries occasionally, and I do use ketchup, which contains sugar. My husband makes a delightful cole slaw with his excellent fish fry that has sugar in it (the slaw).
It’s amazing how many processed and ready-made food items include sugar. I read labels, to at least be aware of what’s going into my body, and to minimize sugar and additives.
Cane sugar is an addiction for me, and I use it extremely sparingly. I have not always been on the winning end of this addiction.
In my early years, through most of my 20s, I could easily eat a half of a pan of brownies or most of a package of ginger snaps, or chocolate chip cookies in a couple of hours. I could not have sweets in the house without eating them.
By the time I was 27, I had the wellbeing and eating patterns of my daughter to consider and I became more vigilant about sugar intake and healthy food in general.
I read Sugar Blues by William Duffy(1975) when I realized the hold sugar had on me, and learned a great deal. The book covers health impacts, history and collusion about hiding the facts. Here’s a full review https://printmatic.net/book-review-sugar-blues/
Another fact that I became aware of in the past decade is the battle between the sugar and fat industries. When I was in my 20s, sugar was a clear concern for the growing health food industry. A lot of money was spent to eliminate that concern, to introduce sugar more widely into foods (including “health” foods), and to vilify fat as a greater danger to our health.
Diabetes has became more common in recent years, even in children.
Regarding fats. We need them in our diet – unlike sugar. “Trans” fats should be used sparingly. They are created by adding hydrogen to vegetable oil, which results in a solid product which is inexpensive and less likely to spoil, so it has a longer shelf life. I do use butter from a healthy source, but sparingly. I also cook with vegetable oils that I perceive to be healthy, mostly olive and sunflower.
In my experience, food closer to it’s natural state is the best.
Also consider consumption of chemical pesticides and fertilizers. I remember learning about the dirty dozen – foods that are produced with a high level of pesticides. I try to buy organic when purchasing these. In researching to include for you, I just now discovered that the list has changed! See here: https://www.ewg.org/foodnews/dirty-dozen.php I also discovered the clean 15 – foods that have the lowest levels of pesticide residues. You can buy these without going organic.
I believe that organic is best if you can afford it. Also, not all countries are as exacting in what constitutes organic and in overseeing/testing of organic producers. If it’s a high-pesticide crop, such as grapes (or raisins), I gon’t buy the if they come from out of the country.
I had no problem limiting chips and other food that provide little nutritional value, but sugar was much harder. My parents were both diabetic, as is one sister. I have paid attention to sugar for 50 years, and was mostly on the losing end of the battle. I actually used to buy donuts, eat some and hide the rest in my car for later. (This is addictive behavior.) In the past 3 years I have finally learned to avoid cane sugar. I am very happy to report that I now have fewer than 4 servings of a sugary dessert each year (well spaced out, because the cravings do kick in). This has made a significant impact on my energy level, as well as my general wellbeing.
The impact for me of consuming cane sugar include lethargy, agitation, a short temper, impatience, brain fog, lack of motivation, increased cravings, and skin rashes.
Sugar is known to impact the brain negatively – as well as our mood, teeth, joints, liver, heart, arteries, blood pressure, blood sugar, pancreas, kidneys, body weight, circulation, and (for men) one’s sex life For details, check out this link. https://www.webmd.com/diabetes/features/how-sugar-affects-your-body
Both wheat and sweeteners (starch turns to sugar in the body) impact me, and energy level.
In my 50s I realized that if I don’t want that low energy afternoon experience, I should not eat a sandwich for lunch. This was a big help when I had a 1pm meeting. Now, in retirement, I try to stay aware as well. If I want to walk or read something, I try to remember to eat accordingly.
I believe that avoiding sugar and making other healthy food choices are responsible for my good health at the age of 68. I do not take any medications regularly. I feel good every morning and generally all day. I also do some daily stretches and I try to get a walk in. (The walk has been less definite in the past year or so – especially when it’s cold. Hopefully I’ll do better this year.) Sometimes I nap in the afternoon, especially when I get up early.
I still have to be vigilant. Last week I made banana bread (with coconut sugar) for my husband and I ate more that I would have liked to, even though I sliced it and put it in the back freezer, which sometimes works. Since Africa I have been more vulnerable.
If you want to take action on sugar – here’s a link to some information from an informational source that also offers short courses. https://lr.dailyom.com/view/65312870a186d74bb70549d6kpl2k.sodp/cbaf2802
I felt the author was including all sweeteners. For me, cane sugar is the main culprit. However it’s good to be wary of artificial sweeteners too. The list is surprisingly long, and some have been shown to have concerning impacts on the health of humans that are different than cane sugar. In my opinion, limiting healthy sweeteners, such as maple syrup, honey, coconut sugar, agave, and stevia is the best course of action.
All sweeteners are empty calories.
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8 hummingbird way 