Former soft-drink junkie Britney Spears has spoken publicly about ditching her sugar habit to get back in shape for her latest comeback. Speaking to US OK! Magazine, the pop tartlet (mmm, Pop Tarts) credits her newly toned bod to cutting back on the sweet stuff.
"My diet has a lot to do with my getting into shape," she told OK!. "I have no sugar. I don't eat fruit or even fruit juice because of the sugar."
Of course, this is the kind of extreme behaviour we've come to expect from Ms Spears and fellow celebrities. But should we follow?
"When it comes to food, we live in a culture where people think they deserve a food treat a couple of times a day," says Melanie McGrice, accredited dietitian and founder of Health Kick Nutrition and Dietetics.
"People tend to use food as a treat because it's cheap and accessible. But if you eat sugar-laden sweets too often, they won't be as enjoyable."
Not so sweet
The scientific downside to sugar consumption is that it's bad for your health. Sugary drinks have been linked to Alzheimer's disease, while a high sugar intake is associated with increased risk of acne, skin ageing (via a process called "glycation"), infertility, polycystic ovaries, type 2 diabetes and, of course, obesity.
However, not all sugars are created equal. Fructose, or fruit sugar, and lactose (a.k.a. dairy sugar) are present in foods that we need in our daily diets (ie fruit and dairy). It's their evil stepsister, sucrose, often cleverly disguised in pre-packaged and fast foods, that you have to look out for. "Sucrose is an additive, which isn't found in foods naturally," says McGrice.
"It's important for us to get that extra sucrose intake down as much as possible, so we're not consuming kilojoules we don't need." This means cutting back on the obvious — cakes, muffins, lollies, soft/energy drinks, chocolate, and the scoop (or two) in your tea and coffee — but also becoming sucrose savvy, as sugar is often found in foods we consider to be somewhat healthy, such as breakfast bars, cereals, yoghurt and even sauces.
While it's one thing to have a Tim Tam a day, it's another to be addicted to sweets. A recent study at Princeton University in the US has shown that when we sugar-binge, we undergo the same neurological changes in the brain as those produced by substance abuse — including cocaine, morphine and nicotine. With such dark forces at play, how do we kick the habit?
Kicking the habit
"The first thing you need to do is ask yourself why you're eating it," suggests McGrice. "If it's a habit, replace it with something else, like diet lollies, which
are okay in moderation, or dried fruit, which is sweet but has health benefits.
"People often have a tiny lunch that won't sustain them, and come mid-afternoon their bodies are low in glucose (sugar that's in the bloodstream), which is needed for brain function," says McGrice.
"So have a portion each of protein, breads and cereals, and some vegies or salad for lunch, which will keep you full until dinner time. Or, if you prefer a smaller meal, prepare a mid-afternoon snack. A piece of fruit, tub of yoghurt or canned tuna on dry biscuits are ideal choices."
Before you completely ditch sugar a la Ms Spears, consider the tried-and-tested health mantra, "everything in moderation". "Sugar isn't evil at all," says McGrice. "It's the amount that some people have that can be a real problem. If you're consuming it occasionally, then it's not an issue."
By Cleo Staff
