“Budget”Added Sugar for Reduced Inflammation
Before you freak out at the mention of the word “budget,” and start thinking I’ll suggest you eliminate sugar from your life, let me tell you the good news- added sugar can be part of a better CF nutrition plan!
But here’s the scoop: Studies have shown that sugar does increase inflammation in the body and can impair immune function. But, if you have CF, you want to decrease inflammation and improve immunity.
So what’s the solution?
The World Health Organization recommends you consume no more than 6 teaspoons of added sugar daily. Knowing where your added sugar is coming from and learning to budget that added sugar allowance in a way that is best for your body is key. It’s useful to understand that a teaspoon is equal to 4 grams of sugar. Your best bet is to spread smaller amounts of sugar throughout the day to avoid getting more than your body can manage at one time.
The first step in reducing your added sugar is to know how much you’re actually taking in. Luckily, I have a tool that can help. If you’d like to take my “Sugar Quiz.” I can show you where you are getting in hidden sugars, so that you can be begin to make better choices about where and when you take in sugar.
Here’s a picture of what consuming 6 teaspoons of added sugar in a day might look like:
1st teaspoon- If you’re a morning coffee drinker, you might want to skip the added sugar and just have a sweeter treat about an hour after. Caffeine can actually impair your body’s ability to process sugar, leading to an even greater spike in blood sugar, as it may decrease your response to insulin. Try having a pitted date cut in half with a bit of almond butter spread on each half about an hour after your morning coffee.
2nd teaspoon-Sweet goes with cinnamon. Adding some cinnamon to a sweeter mealor snack will help reduce the amount of sugar in your blood after you haven’t eaten in a while. As an balanced breakfast, try sprinkling some cinnamon on an overnight oat bowl made with oats, almond milk, maple syrup and berries. Grab my mini breakfast recipe book for ideas.
3rd teaspoon- After a workout is a great time to have another high-quality added sugar. That will replenish your glycogen stores that your body needs for better athletic performance. Protein and carbohydrates are important after a workout, so try a cup of unsweetened coconut yogurt with a tablespoon of chia seeds, a tablespoon of nut butter, some berries and a teaspoon of honey
4th teaspoon- With fiber and healthy fat and protein. This balance of nutrients will help slow the absorption of sugar into your bloodstream and keep your energy level steady. How about adding a salad to your lunch with this Sweet Dijon Dressing that contains just one teaspoon of added sugar.
5th teaspoon-With a colorful dinner. Having a lot of colors, textures and flavors with a balance of healthy protein, fat and carbs makes for a satisfying meal. Try a mix of veggies like butternut squash, Brussels Sprouts, sweet potatoes and fennel, drizzled with olive oil and roasted. Top with a sauce made with 2 tablespoons extra virgin olive oil, a tablespoon of the juice from half a small orange, a teaspoon of maple syrup, a sprinkle of thyme and salt. Simple, delicious and balanced.
6th teaspoon-In an evening relaxing herbal tea. Tea can help you wind down from a long day and adding a teaspoon of honey can satisfy the sweet taste you may be craving after a meal. If tea is not your thing, get in your sweet with a square of dark chocolate.
It’s easy to be mindful about sugar when you know where it’s coming into your diet and, when you find a balance, you may find you have more energy to get through your day.
Take my “Sugar Quiz” to find out where sugar may be playing too big of a role in your diet. Send me an email at Michele@GoodnessGirl.com with the subject Sugar Quiz and I’ll send it over to you!