Sumter Y's Missy Corrigan: Tame your sweet tooth

When we think of having a sweet tooth, candy bars, cakes, sodas and ice cream come to mind. But it also includes chips, french fries and pretzels. These are all simple sugars that lack adequate fiber and protein and are high in calories and low in quality nutrients. Approximately 75% of Americans consume too much sugar, and the average adult consumes more than 70 grams of sugar a day, which is more than three times the recommended amount. That is more than 150 extra calories a day, which may not sound like much, but it definitely adds up over time.

Foods have an impact on how we feel emotionally and psychologically, and many consider eating something sweet to be pleasurable. Not only does it increase serotonin levels, boosting mood, but it also provides a quick burst of energy. The more sugar you consume, the more you will eventually need to experience the same feel-good response. For someone who consumes it regularly, they may have feelings of depression or fatigue when eliminating or reducing sugar. It's almost impossible to avoid sugar, and a moderate intake is fine. It is when it is consumed regularly for an extended period of time that it can cause problems like obesity, metabolic disorders, type 2 diabetes or heart disease. Even foods that are thought of as healthy foods, such as yogurts or bottled smoothie drinks, can be full of added sugars, derailing your health and weight-loss efforts.

There are many different factors that increase sugar cravings: dehydration, lack of sleep, poor diet, stress, nutrient deficiencies and hormone changes. Sugar fuels the brain, so having sugar for a midday pick-me-up sounds like a good idea, but it can actually prevent healthier food habits later in the day.

Stress increases cortisol, a hormone that regulates metabolism and the body's stress response. For some, this can reduce cravings, but for others, the cravings increase. Studies show that those who turn to sweets during emotional times are more likely to develop a sugar addiction.

Reaching for something sweet after a large meal that leaves you full, consuming a sugary food when you aren't even hungry or sneaking sweets to eat in private may suggest a behavioral, psychological or chemical addiction to sugar.

Getting your sweet tooth under control is not a simple task. Experts suggest the following ideas for reducing sugar intake: replacing your high-sugar drink with no-added-sugar options or flavored water; planning meals ahead of time; saving your sweet treat for after dinner; not keeping sweets in your house; consuming more fruits, vegetables, lean proteins and whole grains throughout the day; and tracking your food intake to get a good idea of how much sugar you are actually consuming.

Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.