Canyon Ranch (Massachusetts)
We all need a sugar fix every once in a while. Sometimes a Caramel Frappuccino might be just what you need to get through the afternoon. And who among us hasn't heard a candy bar calling our name in the checkout line? But it's not only our occasional "guilty pleasures" that are high in sugar and bad for us. Many of the foods we eat daily contain lurking sugars that can sabotage health and weight-maintenance goals.

Who knew that peanut butter, salad dressing, ketchup, flavored yogurt, cereal, and sports drinks all have hidden sugars skulking on their "nutrition facts" labels? And why should you care?

You shouldn't, actually, unless you have an interest in achieving and maintaining a healthy weight and living a longer, healthier life.

That's no exaggeration: Normal blood sugar levels are so crucial to overall health and well-being, and are so directly related to food and lifestyle choices, that developing sugar-awareness is a powerful tool for health improvement - and for the improvement of society. (Genetic predisposition, age and level of physical activity also affect risk for insulin resistance and diabetes.) An estimated one in every five health-care dollars now goes to treat diabetes and its complications, an amount that's only expected to climb in the coming years, as type-2 (lifestyle-related) diabetes becomes epidemic. Dialysis for one patient with kidney failure - most commonly caused by diabetes - costs about $100,000 per year.

The Basics of Blood Sugar
Sugar, in the form of glucose, is the body's basic fuel, and blood sugar is the amount of glucose in the blood. Too little sugar circulating and you feel tired, shaky, even dizzy and confused (the brain runs on sugar); too much sugar and insulin circulating through the blood and the body's cells begin to develop "insulin resistance," an inability to efficiently absorb and process fuel. Chronically high blood sugar levels insidiously damage cells and systems throughout the body.

Keeping the level of sugar in the blood steady protects your overall health and ensures that you have the energy to do what you need to do - include think clearly. Managing blood glucose is also extremely helpful in controlling hunger, food cravings, mood swings and overeating. When blood sugar is normal, you may feel healthy hunger for the next meal, but you're unlikely to have the desperate craving for something sweet that's a sign of low blood sugar.

When blood sugar tanks, the natural reaction is to get quick energy, usually from something sweet like a cookie. That sugary snack has a rebound effect, however. First comes a rush of energy as blood sugar spikes. Afterwards, blood sugar and energy levels crash, leaving a craving for another sugar rush. This easily becomes a vicious cycle.

How, then, can you avoid it? You can help keep blood sugar levels steady by following these guidelines:

• Do not skip meals. Eat every three to four hours.
• Eat balanced meals and snacks (combine protein, carbs and healthy fats) to smooth out blood sugar spikes and reduce cravings.
• Watch portion sizes of carbohydrates (which act like glucose in your body).
• Choose whole carbohydrates like fruit, vegetables and whole grains.
• Minimize sugar and white flour when snacking; reach for a piece of fruit and a slice of cheese instead of a fistful of crackers or cookies.
• Enjoy healthy fats (avocado, olives, nuts, seeds, olive oil, salmon, sardines, flaxseeds) in combination with other whole foods.
• Exercise and find time for relaxation daily.
• Quit smoking. Smoking increases blood sugar levels.

Shopping smarter
We don't need to swear off sugar altogether, but we can't let Little Debbie get the best of us, either. Look at nutrition facts when you go shopping, and not just on the sweet stuff. Many breads and crackers contain high-fructose corn syrup, sugar in its worst form. Try to stay away from corn syrup, high-fructose corn syrup and sucrose (table sugar) - all forms of sugar we can do without.

You can simplify the job of finding wholesome food by recognizing that, in general, less-processed and closer to nature is better. Processed starches such as pasta, cornstarch, processed breakfast cereals, bread made with white or enriched flour and white rice are usually worse than whole foods for your blood sugar since they're lower in fiber and nutrients. Whole foods contain natural forms of sugar combined with fiber and nutrients that slow digestion and smooth out spikes in blood sugar levels.

One simple way to shape up your shopping is to stay out of the middle of the supermarket - where the processed foods and empty calories cluster - and shop "around the edges," selecting most of your food from the produce and dairy sections, the butcher case and bulk-food area. Stick to the periphery of the store and you won't need to read many labels at all: You already know that lowfat milk, salmon, sweet potatoes and lentils don't have added sugar.

This will leave you to shop more carefully for a few staples that present real dietary choices. Some peanut butters, for example, are loaded with corn syrup; some "natural" brands are better, but some aren't. Read the labels. Or grind your own. Organic peanuts ground in-store -- or at home in your blender -- are guaranteed to contain no added sugar.

You can use similar, simple strategies to ensure that your yogurt and salad dressing don't contain unwanted sugar. Buy plain organic yogurt and add your own applesauce or 100 percent fruit jam to suit your taste. Mix your own salad dressing by swishing together extra-virgin olive oil, vinegar or lemon juice, salt, pepper and herbs. It tastes better than anything that comes in a bottle - and you can feel good about what you're eating.

http://www.canyonranch.com/
(800)742-9000 (413)637-4100