6 strategies for cutting down on excess dietary sugar and fat

It may not come as a surprise that a diet high in sugar and fat is linked to weight and health problems. Interesting new research suggests that regular consumption of these high-sugar, high-fat foods may actually rewire the brain. Indulging in treats in moderation sounds like a reasonable goal, but can prove to be quite challenging.

A new study published in Cell Metabolism evaluated brain activity in a group of volunteers who consumed a high-sugar, high-fat dessert daily in addition to their normal diet. This group was compared to a group of volunteers who consumed a same-calorie dessert that was lower in fat and sugar in addition to their normal diet. The study took place over an eight-week period. Researchers found that those who ate the high-fat, high-sugar dessert had increased activity in the part of the brain responsible for reward and motivation. Basically, consumers of the high-fat, sugary dessert demonstrated craving-like brain patterns while those who ate the regular dessert did not.

Examples of high-fat and high-sugar foods include ice cream, pastries and other baked goods, sugar-sweetened yogurt, some sugar-sweetened breakfast cereals and fried foods. It’s possible that there are individual differences that make some people more susceptible to craving high-sugar, high-fat foods.

When the brain learns to prefer high-sugar and high-fat foods, it can be difficult to cut back. Regular consumption of these foods is associated with high blood pressure, inflammation, weight gain, diabetes and fatty liver. Plus, regular consumption of these foods can result in a diet lacking fiber, protein, and other essential nutrients. Research shows that most Americans consume 55-92 grams of added sugar daily. While this is about 12 to 16 percent of daily calories consumed, according to the Dietary Guidelines for Americans, added sugar should be limited to less than 10 percent of daily calories.

Eating foods that are high in fat and sugar can contribute to both overeating and imbalanced nutrition, making it difficult to achieve and maintain health goals. Plus, based on these findings, it seems that regular consumption of high-sugar, high-fat foods activates the brain to continue to seek out these indulgent foods as a reward. What are the best ways to cut back on excess sugar and fat?

Swap Out Sugary Drinks. Switch from sugar-sweetened beverages to zero-sugar and low-sugar drinks like water, unsweetened tea, sparkling water, unsweetened flavored water, and non-fat or low-fat milk. Avoid giving sugar-sweetened drinks, including juice, to children younger than one.

Use Low-fat Cooking Methods. Opt to use low-fat cooking methods like grilling, baking and steaming instead of frying.

Make Homemade Baked Goods with Less Sugar. Try making baked goods at home with less added sugar. Fruit and vegetables like bananas, apples and carrots, for example, can be used to sweeten homemade baked goods.

Read the Food Label. Read the Nutrition Facts food label to check packaged items like breakfast cereal and yogurt for their added sugar and total fat content. Compare products to make better choices that align with your health goals.

Enhance Flavor without Sugar. Dark chocolate, cinnamon, cardamom, ginger, vanilla extract, and anise, for example, can add flavor to homemade desserts with less sugar.

Try Tracking Your Food. Consider keeping a food diary to better understand the total picture of your nutrition and which foods may be contributing to any imbalances.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.