{"id":17902,"date":"2025-02-24T08:57:25","date_gmt":"2025-02-24T14:57:25","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=17902"},"modified":"2025-02-24T08:57:32","modified_gmt":"2025-02-24T14:57:32","slug":"first-responder-tips-to-reduce-sugars","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2025\/02\/first-responder-tips-to-reduce-sugars\/","title":{"rendered":"First Responders- 5 Ways to Reduce Sugar"},"content":{"rendered":"\n

\n\t\tThe abundance of sugary foods in the firehouse (or any house) can make it difficult to lose those extra pounds. Here are five great tips every first responder should use to reduce sugars.\n\t<\/h3>\n\t

How are your pants and uniform fitting?\u00a0 We all resolve (at some point) to improve our health and fitness yet oftentimes find that we are a couple of pounds heavier than we want to be.\u00a0 \u00a0And, it seems like everywhere you go there are leftover cookies, cakes, and baked goods.\u00a0 I often find myself saying; “You picked the wrong day to cut sugar.”\u00a0<\/p>\n

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There is no shame in craving sweets,\u00a0 at least that is what I tell myself.\u00a0 According to research, sugar is said to be as addictive as some street drugs, with similar effects on the brain. The problem with eating too much sugar is that it can lead to body fat accumulation, mood swings, type 2 diabetes, heart disease, and a slew of other health problems (Why Sugar is Bad- Click Here<\/a>).<\/p>\n

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How much sugar should we be eating?<\/strong><\/p>\n

The average American consumes 22 teaspoons of added sugar a day (88 grams), which amounts to an extra 350 calories.\u00a0 While we sometimes add sugar to food ourselves, most added sugar comes from processed and prepared foods.\u00a0 Sugar-sweetened beverages and breakfast cereals are two of the most serious offenders.\u00a0 \u00a0 It is important to make the distinction between added sugars and sugars that occur naturally in foods like fruits and vegetables.\u00a0 It’s the added sugar that’s problematic. Not the natural sugar in fruit, which has fiber to slow absorption.\u00a0<\/p>\n

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Sugars are added to food to help them taste better.\u00a0 The most obvious added sugars are regular table sugar (sucrose) or high fructose corn syrup that you find in sweets, chocolate, cakes, and some fizzy and juice drinks.\u00a0 What is surprising is that sugars are added to other products you consume every day including packaged vegetables, ketchup, greek yogurts, and salad dressings.\u00a0 The good news is that added sugars can no longer be hidden. \u00a0 New FDA labels require that manufacturers list the added sugar content of their food products (Click here for the FDA regulation<\/a>).\u00a0\u00a0<\/p>\n

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The American Heart Association (AHA) has recommended that Americans drastically cut back on added sugar to help slow the obesity and heart disease epidemics.\u00a0 They suggest an added-sugar limit of no more than 30-36 grams 120-146 calories) per day,<\/em>\u00a0<\/strong> depending on your size and gender.\u00a0 That’s about how much is in a medium-sized brownie.\u00a0<\/p>\n

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There’s no nutritional need or benefit that comes from eating added sugar and reducing it might be more difficult than you think.\u00a0 The best approach is to gradually implement these tips and stay consistent with following them.\u00a0 Of course, there will be the occasional “cheat meal” which is acceptable as long as it does not turn into 3-months of cheat meals.\u00a0\u00a0<\/p>\n

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Reducing Sugar\u00a0<\/strong><\/p>\n