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NIFS Healthy Living Blog

Back Away from the Sugar: Making Better Nutrition Choices

Screen Shot 2019-04-25 at 5.16.05 PMEaster might be over, but the candy lingers. There is no escaping the colors of the sugary candy that is around every corner. From jelly beans to chocolate bunnies and Cadbury eggs, the temptations are endless and the calories are empty.

I hate to be the one to break it to you, but it is important for you to know what you’re getting yourself into when you reach for that fluffy pink and yellow Peep. Brace yourself…this might hurt.

Sugar Is Harmful to Your Body

Sugars are caloric, sweet-tasting compounds that occur widely in nature, including in fruits, vegetables, honey, and human and dairy milk. We are born with the desire or preference for sweet taste. The presence of lactose in breast milk helps ensure that this primary source of nutrition for infants is palatable and acceptable. Chemically and with respect to food, sugars are monosaccharide or disaccharide carbohydrates, which impact sweet taste. Most foods contain some of each.

Monosaccharide is a single molecular unit that is absorbed directly into the bloodstream. The most common monosaccharides are glucose, fructose, galactose, and mannose.

Disaccharide is sugar containing two monosaccharides that are linked together, and which are broken down in the body into single sugars. The most common disaccharide is sucrose, which is also known as table sugar.

What Happens When You Eat Sugary Candy

When you consume Easter candy, you are getting a large dose of sugar. Whether it’s in the form of high-fructose corn syrup or cane sugar, it slams into your system like a bowling ball, and the effects are disastrous. Within the first 20 minutes or so, your blood-sugar level spikes as the sugar enters your bloodstream. It arrives there in the form of glucose, which is your body’s main source of energy. This sudden rise in blood glucose stimulates your pancreas to start pumping out large amounts of insulin, which is the hormone that helps your cells take in the available glucose. Some of this glucose is used instantly for energy, but the rest is stored as fat by insulin, to be used later.

I know what you’re thinking, “But it’s Easter and it only happens once every year!” No it doesn’t! There are always going to be excuses to eat poorly. Valentine’s Day, Halloween, Thanksgiving, Christmas, and New Year’s Eve also “only happen once a year!”

The holidays alone aren’t the only times that we allow the excuses to take over. Daily your efforts to eat well are sidetracked by busy schedules, which include business diners, birthday parties, evenings out with your friends, fundraising banquets, breakfast meetings, church dinners… the list goes on.

Alternatives for Healthy Eating and Celebrating

At some point, you have to stop making excuses and start making better decisions to put your health first. Here are some healthier alternatives. Don’t forget that you also have the option to meet with our Registered Dietitians on staff to help you get on the right path.

Let’s look at ways to enjoy Easter and not feel like you have to munch on carrots and lettuce the whole day. Alternatives to candy:

  • Dried fruit (eat with protein such as nuts)
  • Very dark chocolate (choose some with very little sugar)
  • Nuts
  • Fresh fruit
  • Whole-grain crackers and pretzels
  • Cheeses
  • Popcorn

And start thinking about next Easter with these non-food ideas for kids’ Easter baskets:

  • Play dough
  • Balls
  • Jump ropes
  • Sidewalk chalk
  • Crayons
  • Garden starter set
  • Butterfly habitat
  • Beading supplies
  • Swimming toys
  • Card games

The possibilities are honestly endless. It’s just a matter of taking the time to think healthier and smarter next Easter!

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This blog was written by Ashley Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Topics: nutrition weight loss snacks holidays diabetes sugar blood sugar