Sneaky Sugar

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Did you know that there are essentially 2 types of sugar? There is the “good” sugar that occurs naturally in fruits and vegetables and then there is the “bad” sugar that’s added to our foods to sweeten soda, candy, baked goods and oh-so-many other processed edibles. This “good”, or natural, sugar is actually NEEDED within our body especially by our brain. In fact, our brain, which is a large mass of neuron cells, uses 20% of our daily glucose/energy intake! After eating, that food in our digestive system is broken down into glycogen, proteins, carbohydrates, fats and triglycerides which are then broken down into glucose. Glucose is CRUCIAL to cell function, so much so, that if we are deprived of it, we could actually lose consciousness and cause cell death. Therefore, our body stores excess glucose as a reserve to protect us.

What does sugar do?

Almost instantaneously, after we eat something with sugar our taste receptors are activated and send signals to our brain that set off stimulation. A dopaminergic pathway is activated and that triggers our “YUM!” signal. These pathways can extend from the base of the brainstem all the way to the forebrain and it is these pathways, when triggered by a behavior such as eating something sweet, that release the neurotransmitter, dopamine, and have been shown to be highly motivational. Hence, we go back for another dessert or piece of candy. However, after multiple desserts, and a period of time, the dopamine receptors become desensitized and require more dopamine to get that “YUM!” sensation again. This creates a cycle which is hard to break, also referred to as sugar addiction.

How much sugar does the AHA suggest?

The American Heart Association suggests that individuals ingest a maximum daily intake of 6 teaspoons of sugar for women and 9 teaspoons for men. On average, people ingest 22 teaspoons of added sugar on top of the naturally occurring sugar in our diet….scary!

Hyperglycemia,( aka too much sugar)

Consuming too much sugar can cause the following health complications:

· Obesity

· Diabetes

· Liver disease

· Learning and memory impairment

· Depression/anxiety

· Irritable mood swings

· inflammation

· Cardiovascular disease

· Nerve damage known as neuropathy

· Kidney damage

· Damage to the blood vessels of the retina

· Cataracts or clouding in the eyes

· Bone and joint problems

· Acne

· Problems of the feet caused by nerve damage or poor blood flow

· Skin problems such as bacterial infections, fungal infections and non-healing wounds

· Infections of gum and teeth

Sugar is hidden everywhere!

Be sure to read labels carefully! You may not be surprised to hear that companies are pouring sugar into the obvious products such as sports drinks, chocolate milk, baked goods, candy, flavored coffees, iced teas, cereals and granola bars. However, they have become quite clever in hiding it in not-so-obvious products as well! Read your labels on protein bars, condiment bottles, spaghetti sauces and salsas, yogurts, frozen food, dried fruits, wine, canned beans, breads and smoothies. Many times, sugar is the second ingredient labelled, meaning it is the second highest amount of a resource used to manufacture that product! Be aware…. there are 56 different names for sugar.  Some of them are agave nectar, cane sugar, blackstrap molasses, date sugar, diastatic malt, golden syrup, barley malt, carob syrup, maltodextrin, fructose, glucose and the list goes on! Read those labels! do your research.

Suggestions to reduce sugar intake:

1.  Remove sugar, syrup, honey, molasses from your cabinets

2. Reduce the amount of sweetener in your coffee, tea, pancakes over a week or two. Then try without

3. Steer clear of artificial sweeteners

4. Drink water instead of sweetened beverages. Feel free to add a lemon, lime or herbs to flavor!

5. Buy fresh fruits instead of canned

6. When baking try applesauce, dates, pureed bananas or stevia for sweetening

7. Try using spices, such as cinnamon, ginger, or nutmeg instead of sugar

8. Remove refined grain products made from white flour from your diet

9. Toss processed breakfast cereals, cookies, snack bars, cakes and desserts

10.Avoid dairy products

*Remember to consume more high-fiber foods and drink enough water to help eliminate toxins and aide in digestion. Also, it is NOT unusual to temporarily experience some side effects when reducing sugar intake such as low energy or fatigue, bloating or gassiness, moodiness, brain fog, headaches and changes in your sleep or appetite. Again, these should subside as you adjust to your new, healthier plan of eating.

So, what can you eat?

Simple! All those delicious, nutritious foods I haven’t mentioned cutting out….

· Proteins: grass fed beef, lamb, venison, free ranger poultry, wild fish like salmon, tuna, and mackerel

· Free range eggs

· Cruciferous veggies: cabbage, broccoli, brussel sprouts, etc

· Veggies: bell peppers, cucumbers, carrots, green peas, okra, squash, turnips, zucchini, asparagus, tomatoes, mushroom, etc

· Chia and flax seeds

· Avocados

· Berries

· Beans

· Whole grains: quinoa, brown rice, oats, amaranth, buckwheat, etc

· Fruits: berries, apples, figs, prunes, oranges, grapefruit, melons, etc

· Healthy fats: coconut oil, virgin olive oil, MCT oil, hemp seed oil, flaxseed oil, avocado oil, grass fed butter

· Nuts: walnuts, almonds, cashews, brazil nuts, etc

· Probiotic rich foods

· Apple cider vinegar

· Bone broth

· All fresh herbs and spices

The overall perk of a sugar-free diet? There is no calorie counting/calorie restricting at all! By eliminating processed food, you have given your body the freedom to balance itself….eat on!

Interested in exploring how you would feel on a sugar free diet