Samantha Cassetty - Sugar shock : the hidden sugar in your food and 100+ smart swaps to cut back

The negative effects of excess sugar in your diet extend far beyond weight gain: Too much added sugar can increase your risk for debilitating health problems like type 2 diabetes and heart disease, and in some studies, it has even been shown to reduce life expectancy. Sugar takes hold of your taste buds and your brain. When you consume too much added sugar, youre primed to want more, and you may become less satisfied by real, naturally sweet whole foods, such as fruit. Sugar also lights up reward circuitry in your brain, making sweet foods seem especially enticing. Studies tell us that being hooked on sugar is similar to being hooked on drugs. This may explain why you crave sweets and why a sugary treat gives you such a thrill.

Hidden sugars in packaged foods make it especially hard to eat well. Even if you skip dessert, your diet is probably riddled with sugar. Americans consume an average of 22 teaspoons (about 88 grams) of sugar per day, far above the American Heart Associations suggested limits. While half of that sugar comes from drinks, like soda, tea, coffee beverages, and sports drinks, the other half comes from food. Sugar is hiding in literally every aisle of the grocery store. Think breads, cereals (even whole-grain versions), yogurt, jerky, plant-based milks, soups, salad dressings, pasta sauces, and more.

If your breakfast consists of flavored oatmeal prepared with vanilla almond milk, and an almond milk latte on the side, youve probably maxed out your sugar intake before your morning commutewhile eating supposedly healthy fare. Thats all about to change! Right now, youre holding the step-by-step guide to freeing yourself from sugars unhealthy hold. In Sugar Shock, youll learn the latest science on how your body processes sugar and discover what it does to your body and brain. Then youll be ready to take action. ) so you can calculate exactly how much added sugar you eat. Itll reveal where sugar is sneaking into your diet (maybe in a coffee drink on your way to work, a soda with lunch, or a jarred pasta sauce at dinner) so you can find a lower-sugar replacement thats just as tasty but doesnt bring the damaging side effects.

For Sugar Shock, we researched nearly 1,000 foods to find these better-for-you swaps. We also included a sugar-detox meal plan loaded with satisfying weekday-friendly menu ideas so you wont need to rely on your usual sugar fix. By cutting excess added sugar from your diet, you may experience benefits such as: A slimmer waistline with less belly bloat. Improved skin tone and texture, with fewer wrinkles over time. Better sleep, which means youll feel more focused and productive. A lower risk for debilitating diseases, so you can feel better as you age.

More control over your eating habits, so when youre having something sweet, its a deliberate choice to indulge (instead of a food manufacturers decision). Were so pleased to bring you Sugar Shock. Its truly your road map to a healthier, more vibrant life. Samantha Cassetty, MS, RD