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How to Stop Eating Sugar

By David Leonhardt

If you’re like most Americans, you eat more sugar than is good for you. But it’s entirely possible to eat less sugar without sacrificing much — if any — of the pleasures of eating. Surprising as it may sound, many people who have cut back on sugar say they find their new eating habits more pleasurable than their old ones. This guide will walk you through why sugar matters, how you can make smart food choices to reduce sugar consumption, and how you can keep your life sweet, even without so many sweets.

Here's why you eat more sugar than you realize, and why it's a problem. The first thing to know: Added sugars, of one kind or another, are almost everywhere in the modern diet. They’re in sandwich bread, chicken stock, pickles, salad dressing, crackers, yogurt and cereal, as well as in the obvious foods and drinks, like soda and desserts.

The biggest problem with added sweeteners is that they make it easy to overeat. They’re tasty and highly caloric but they often don’t make you feel full. Instead, they can trick you into wanting even more food. Because we’re surrounded by added sweeteners — in our kitchens, in restaurants, at schools and offices — most of us will eat too much of them unless we consciously set out to do otherwise.

It’s not an accident. The sugar industry has conducted an aggressive, decades-long campaign to blame the obesity epidemic on fats, not sugars. Fats, after all, seem as if they should cause obesity. Thanks partly to that campaign, sugar consumption soared in the United States even as people were trying to lose weight. But research increasingly indicates that an overabundance of simple carbohydrates, and sugar in particular, is the No. 1 problem in modern diets. Sugar is the driving force behind the diabetes and obesity epidemics. Fortunately, more people are realizing the harms of sugar and cutting back.

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Changing your diet is hard. If your strategy involves thinking about sugar all the time — whenever you’re shopping or eating — you’ll likely fail. You’ll also be miserable in the process. It’s much more effective to come up with a few simple rules and habits that then become second nature. (One strategy to consider: Eliminate all added sugars for one month, and then add back only the ones you miss. It’s easier than it sounds.)

Above all, most people’s goal should be to find a few simple, lasting ways to cut back on sugar. Once you’re done reading this guide, we suggest you choose two or three of our ideas and try them for a few weeks.

https://www.nytimes.com/guides/smarterliving/how-to-stop-eating-sugar (text adapted)

https://www.theguardian.com/environment/ 2021/sep/27/

The World Might Be Running Low on Americans

    The world has been stricken by scarcity. Our post-pandemic pantry has run bare of gasoline, lumber, microchips, chicken wings, ketchup packets, cat food, used cars and Chickfil-A sauce. Like the Great Toilet Paper Scare of 2020, though, many of these shortages are the consequence of near-term, Covid-related disruptions. Soon enough there will again be a chicken wing in every pot and more than enough condiments to go with it.

    But there is one recently announced potential shortage that should give Americans great reason for concern. It is a shortfall that the nation has rarely had to face, and nobody quite knows how things will work when we begin to run out.

    I speak, of course, of all of us: The world may be running low on Americans — most crucially, tomorrow’s working-age, childbearing, idea-generating, community-building young Americans. Late last month, the Census Bureau released the first results from its 2020 count, and the numbers confirmed what demographers have been warning of for years: The United States is undergoing “demographic stagnation,” transitioning from a relatively fast-growing country of young people to a slow-growing, older nation.

    Many Americans might consider slow growth a blessing. Your city could already be packed to the gills, the roads clogged with traffic and housing prices shooting through the roof. Why do we need more folks? And, anyway, aren’t we supposed to be conserving resources on a planet whose climate is changing? Yet demographic stagnation could bring its own high costs, among them a steady reduction in dynamism, productivity and a slowdown in national and individual prosperity, even a diminishment of global power.

    And there is no real reason we have to endure such a transition, not even an environmental one. Even if your own city is packed like tinned fish, the U.S. overall can accommodate millions more people. Most of the counties in the U.S. are losing working-age adults; if these declines persist, local economies will falter, tax bases will dry up, and local governments will struggle to maintain services. Growth is not just an option but a necessity — it’s not just that we can afford to have more people, it may be that we can’t afford not to.

    But how does a country get more people? There are two ways: Make them, and invite them in. Increasing the first is relatively difficult — birthrates are declining across the world, and while family-friendly policies may be beneficial for many reasons, they seem to do little to get people to have more babies. On the second method, though, the United States enjoys a significant advantage — people around the globe have long been clamoring to live here, notwithstanding our government’s recent hostility to foreigners. This fact presents a relatively simple policy solution to a vexing long-term issue: America needs more people, and the world has people to send us. All we have to do is let more of them in.

    For decades, the United States has enjoyed a significant economic advantage over other industrialized nations — our population was growing faster, which suggested a more youthful and more prosperous future. But in the last decade, American fertility has gone down. At the same time, there has been a slowdown in immigration.

    The Census Bureau’s latest numbers show that these trends are catching up with us. As of April 1, it reports that there were 331,449,281 residents in the United States, an increase of just 7.4 percent since 2010 — the second-smallest decade-long growth rate ever recorded, only slightly ahead of the 7.3 percent growth during the Depression-struck 1930s.

    The bureau projects that sometime next decade — that is, in the 2030s — Americans over 65 will outnumber Americans younger than 18 for the first time in our history. The nation will cross the 400-million population mark sometime in the late 2050s, but by then we’ll be quite long in the tooth — about half of Americans will be over 45, and one fifth will be older than 85.

    The idea that more people will lead to greater prosperity may sound counterintuitive — wouldn’t more people just consume more of our scarce resources? Human history generally refutes this simple intuition. Because more people usually make for more workers, more companies, and most fundamentally, more new ideas for pushing humanity forward, economic studies suggest that population growth is often an important catalyst of economic growth.

    A declining global population might be beneficial in some ways; fewer people would most likely mean less carbon emission, for example — though less than you might think, since leading climate models already assume slowing population growth over the coming century. And a declining population could be catastrophic in other ways. In a recent paper, Chad Jones, an economist at Stanford, argues that a global population decline could reduce the fundamental innovativeness of humankind. The theory is simple: Without enough people, the font of new ideas dries up, Jones argues; without new ideas, progress could be imperiled.

    There are more direct ways that slow growth can hurt us. As a country’s population grows heavy with retiring older people and light with working younger people, you get a problem of too many eaters and too few cooks. Programs for seniors like Social Security and Medicare may suffer as they become dependent on ever-fewer working taxpayers for funding. Another problem is the lack of people to do all the work. For instance, experts predict a major shortage of health care workers, especially home care workers, who will be needed to help the aging nation.

    In a recent report, Ali Noorani, the chief executive of the National Immigration Forum, an immigration-advocacy group, and a co-author, Danilo Zak, say that increasing legal immigration by slightly more than a third each year would keep America’s ratio of working young people to retired old people stable over the next four decades. 

    As an immigrant myself, I have to confess I find much of the demographic argument in favor of greater immigration quite a bit too anodyne. Immigrants bring a lot more to the United States than simply working-age bodies for toiling in pursuit of greater economic growth. I also believe that the United States’ founding idea of universal equality will never be fully realized until we recognize that people outside our borders are as worthy of our ideals as those here through an accident of birth.