How much sugar is healthy?

When we think of our bad habits, we think about the junk food runs and the sleeping-in; but have you ever thought about how much sugar is too much? Yes, we took a smaller piece of the delicious cake, but even in our day-to-day meal consumption, we might just be taking in more than we need.

According to health coach Stacey Aiken, in her recent address to the Rotary Club of Trafalgar New Heights, for World Understanding Month, the average Jamaican - yes, men, that includes you as well - consumes around 22.2 teaspoons of added sugar every day. This translates to more than 130 pounds per year. That means that women should only have the equivalent of half a cup of ice cream per day while men should have the value of a 12-ounce soda, and children should not consume more than three teaspoons per day.

Don't Panic

These statistics don't mean that sugar is completely bad for you - it means you should manage your consumption on a daily basis. Aiken notes that we need sugar in our diet to supply ready-energy (glucose) to fuel our muscles and keep our brains active. It's a convenient pick-me-upper when we're tired. Other benefits of sugar include: enhancing flavour, giving texture and colour, as well as tenderising. It is also fuel for fermentation, acts as a preservative and balances acidity.

There are two types of sugars found in foods - naturally occurring like those found in milk (lactose), fruits (fructose), vegetables and grains that also add vitamins, minerals and grains. This is the type we want. The other is added sugar, found in processed and refined foods - which is the type to avoid. The question then is where to get the right types of sugar, and do we really have to go on an all-out diet?

Aiken explained that most foods we consume are high in refined sugar and simple carbohydrates; and most added sugar comes from packaged foods. Instead, we should try to have foods like fruits, vegetables, grains and legumes - which also contain protein, vitamins and minerals to make up complex carbohydrates.

High consumption of sugar leads to obesity, hypertension, type 2 diabetes, and is linked to kidney and cancer, Alzheimer's disease, and can lead to poor gastrointestinal health, depression, anxiety, acne and, of course, tooth decay.

Jamaica has a more than 50 per cent obesity ratio, with 38 per cent being women and 12 per cent men. Diabetes is also the second leading cause of death for Jamaicans over the age of 70. Sugar is addictive and affects the brain in the same way heroine or cocaine does - by appealing to the brain's reward centre. So, when you are bored, depressed, stressed, dehydrated or tired you want sugar.

Ways to be a healthier, less-sugary version of you

1. Balance your blood sugar: Eat a balanced diet with proper nourishment - eat multiple meals throughout the day of pulses, nuts and vegetables and adequate protein.

2. Eliminate artificial sweeteners: sucralose, saccharin and aspartame. Although these taste sweet, they don't help curb a sweet tooth so they tend to send confusing messages to the brain, which can lead to overeating.

3. Eliminate refined sugars and foods: Use natural sweeteners. Clean out your kitchen and desk drawer. Do this slowly.

4. Read food labels: Be aware of all hidden sugars, and avoid low or no-fat products.

5. Reduce your stress levels: Being under tension and anxiety can trigger urges to reach for something sweet for comfort. Use relaxation technique to better handle stress, such as yoga, meditation or tai chi.

6. Find other activities to elevate your mood: Go for a walk, exercise also releases endorphins and feel good hormones, get some sunlight.

7. Reduce access to sweet foods: Clear your cabinets, drawers, and the fridge of all the sweet foods. If they are not there, you will not be tempted to reach for them when a craving surfaces.

8. Substitute sweet foods with healthier options: Fruits and sweet vegetables like carrots and whole foods.

9. Drink water: Don't drink your sugar (sodas or juices).

10. Get more sleep so you're less tired: Lack of sleep increases cravings.