Extremely Limit Added Sugars
Written By Kelly Dodds - Masters in Nutrition and Human Performance
The holidays are a time for celebration, but they can also lead to overindulging in foods and drinks that are high in “empty calories.” But what does the term “empty calories” really mean? It refers to foods and drinks that provide energy (calories), typically from sugars or fats, but little to no essential nutrients—those that our bodies can't produce on their own, like amino acids, fiber, vitamins, minerals, polyunsaturated fats, and phytonutrients.
Consuming excess calories can lead to an increase in body fat, which is linked to numerous chronic diseases and can reduce life expectancy. Furthermore, studies show a connection between excessive sugar intake (more than 10% of total daily calories) and health issues such as obesity, diabetes, cardiovascular disease, cancer, neurodegeneration, and even psychological disorders. While added sugars aren't necessarily harmful in moderation, they can have two significant effects when consumed in excess:
Excessive Caloric Intake – This leads to an overproduction of reactive oxygen species (ROS), which causes inflammation throughout the body.
Reduced Dietary Quality – Foods high in added sugars often lack essential nutrients, which impairs the body's ability to function properly, as each cell requires nutrients to carry out biological processes.
Foods that are easy to overindulge in during the holidays—such as sweets, baked desserts, ice cream, bread and butter, stuffing, chips, and sweetened drinks—are often packed with refined carbohydrates, added sugars, and fats. These combinations make these foods especially “palatable” and hard to resist. When sugars, fats, and salt are combined, they trigger the brain's reward system, encouraging overeating. However, these foods don't trigger the body’s natural satiety signals, leaving us less aware of when we've had enough.
Consider natural foods that contain both sugars and fats—coconut and dairy (like milk and cheese) come to mind. These are relatively rare in nature. Highly palatable foods that combine these elements in a way our brains find irresistible are mostly a product of modern food processing. Our brains evolved to survive on scarce food sources, so today’s abundance of processed, sugary foods can overwhelm our natural reward systems, leading to overeating and the consumption of “empty calories.”
Opting for less-processed foods provides more essential nutrients, while limiting the intake of added refined sugars and fats. This not only helps reset your brain’s reward system, but also increases satiety, making you less likely to overeat. Nutrient-dense foods—those rich in protein, fiber, healthy fats, vitamins, minerals, and antioxidants—provide the necessary building blocks for your body to perform its essential functions. When you focus on eating these foods, you’re also less likely to crave high-sugar, highly processed options.
Take Action
Check the Labels – Take a look at the nutritional content of any processed foods, sweetened beverages, or desserts you consume. Pay attention to how much added sugar is included.
Choose Whole Foods – Aim to make less-processed foods the foundation of your diet. Try to limit added sugars to 5-10% of your total daily calories (>25g of added sugar per day is recommended). This recommendation doesn’t include the natural sugars found in whole fruits.
Pre-load on Nutrients – Before heading to holiday parties or indulging in holiday treats, eat nutrient-dense foods to fill up. This will help you consume more essential nutrients and leave less room for “empty calories.”
Pay Attention to How You Feel – Notice how your body responds when you eat less-processed, whole foods compared to sugary, processed options.
By being mindful of your sugar intake and focusing on nutrient-dense foods, you can enjoy the holidays without sacrificing your health.
