HOW-TO EAT HEALTHY AND ENJOY SWEET TREATS

It's begun.

The season of sweets has officially kicked off!  From now until January 1st we will be bombarded by an array of tantalizing and tempting sweets, treats, candies, ciders, chocolates, cocktails, homemade baked goods, store bought desserts… ugh, the list seems never-ending!  But don’t throw those hands up in the air in defeat just quite yet!  It IS possible to enjoy sugar without completely “ruining” or undoing your healthy eating plans.

Let's start with some important facts... November marks National Diabetes Month!  And the truth is, eating sugar does not cause Diabetes.  (Did you catch that?)  

What does cause Type 2 Diabetes? 

Type 2 Diabetes is caused by genetics and a variety of lifestyle factors, such as...

• your body weight,
• your physical activity level,
• your overall nutrition and diet,
• your heart health and
• your even age.  

​The scary thing is that according to the CDC...

... more than 1 in 3 American adults
​has PREdiabetes...

... and only 10% know they have it! 
​(AHHH!)

What is Prediabetes?

Prediabetes is a condition where your blood sugar level is slightly elevated, but not quite at the level of a Diabetes diagnosis.  I always like to convey that Prediabetes is that it is still a big deal, but often a reversible diagnosis... meaning with lifestyle changes you CAN return your blood sugar levels to a normal range and delay onset on Type 2 Diabetes! 

Am I at risk of Prediabetes?

​You can find out if your are at risk of developing Type 2 Diabetes by taking this short and simple risk test. 

OK, OK, Lindsey, so back to the sweets... if eating sugar doesn’t cause Diabetes, then I can have as much sugar as I want, right?  Well, I hate to break to ya, but if you’re eating a lot of sugary sweets (no matter the food source) then you’re not likely not leaving much room for the other nutritious stuff your body needs to be at its best!

​When I work one-on-one with clients, I encourage them to take a closer look at the ADDED SUGAR in their diet.  Because naturally-occurring sugar -- found in foods like fruits and dairy -- are nutrient-rich foods you can enjoy on a daily basis!  Added Sugar literally refers to the sugar that has been added to a food or beverage during processing to make it taste sweeter.  (Think of your favorite latte or fruit-flavored yogurt.) 

But let’s be honest, eating “sugar-free” or going “no-carb” this time of year is extremely difficult, not to mention unnecessary.  Go with the guideline from the American Heart Association, enjoying no more than...

• 24 grams of added sugar (about 100 calories) for women, and
• 36 grams of sugar (about 150 calories) for men per day

For reference, this would be like... 

1. One SHORT Pumpkin Spice Latte = 26g sugar 
2. Half a cup of fruit-flavored low-fat yogurt = 23g sugar 
   

How can I eat healthy AND enjoy sweet treats?

​​So how can you actually enjoy sweet treats this time of year?  Consider some of the following tips to include added sugar in your diet without completely ditching it:

​

1. Order drinks thats are “half sweet”.  For example, a tall chai latte with skim milk normally contains 32 grams of sugar.  Now some of this sugar is the milk sugar (lactose) found in the beverage, but ordering it “half sweet” would definitely help you stay within the recommended AHA added sugar guidelines.
2. Savor smaller amounts.  Let’s say you LOVE M&Ms. (Like LOVE.) One 1.69 oz packages contains 30 grams of sugar while one fun size package contains 11.5 grams of sugar, so you still have room for other delicious indulgences!  This also works well if you go halfsies with someone :)
3. Be basic.  In a world where extras and add-ons are too easily accessible, it pays to be plain.  Take ice cream, one of my very favorite sweet treats.  One cup of chocolate ice cream already averages 33 grams of sugar.  Now imagine adding 2 tablespoons of hot fudge sauce (another 17 grams of sugar) and then 1 tablespoon of toffee bits (yet another 9 grams of sugar).  You can start to see how this gets a bit out of hand so stick to the basics.
4. Eat (or drink) only what you LOVE, leave what you like.  Instead of falling into the trap of picking a little piece of everything, be real with yourself.  Not ALL of those treats taste like heaven on earth.  Instead, pick only the sweets that give you true enjoyment.  If something doesn’t give you heart eyes, leave it be!

How do you deal with sugar in your diet?  Share with us below or tag us @themealplanningmethod! 

lindsey ​