We know much more about nutrition than we did 20 or 30 years ago. We've learned to cut back on processed foods, scrutinize labels, and emphasize organic produce. Pat your back if you've done all this! Great job! But then there's sugar. And as we've come to learn, added sugar and health don't mix.
We've known for a long time that sugar is not our friend, but for many people it's as hard to quit as an addictive drug. This is no coincidence. Refined sugar does cause addiction in the brain, making it seem impossible to control our cravings.
Sugar has gone from being a special treat to a daily part of our diet, and it appears sugar is toxic at high levels. And the massive rise in diseases related to unhealthy blood sugar levels, from obesity and metabolic syndrome to diabetes and Alzheimer's, among others, certainly seems to mirror that increase. Is this a coincidence? Hardly.
DO YOU PREFER SUGAR OR INSULIN?
WHAT HAPPENS TO YOUR BRAIN ON SUGAR?
WHAT CAN WE DO TO GET OVER IT?
NATURAL GLUCOSE CONTROL
Naturally occurring sugars found in fruits and vegetables are not a real concern. These foods have fiber, vitamins, minerals—the complete package that allows your body to process the sugars in a healthy way. Refined sugar, on the other hand, is basically a chemical extract, separated from all the healthy aspects of the original food, be it sugar cane or sugar beets, from which it was derived.
IS REFINED SUGAR ANY BETTER?
Refined sugar has zero nutritional value, but it can sure wreak havoc on our bodies. First off, it spikes glucose (blood sugar) levels. Insulin, the hormone that tells cells to take in glucose, spikes as well. Increased insulin levels tell the body to form fat and release more cortisol, a stress hormone that damages immunity and increases inflammation. These increases can also lead to insulin resistance in cells, causing excess circulating glucose. And this triggers a cascade of harmful effects, fueling chronic inflammation and wreaking havoc through the body. Left unchecked, this process can directly lead to metabolic syndrome and, later on, to type 2 diabetes. Glucose spikes are one of the reasons sugar is so hard to quit.
SUGAR: ONE FOOD CAUSING MULTIPLE DANGERS
Refined sugar also has a bad relationship with cardiovascular health. Sugar consumption also has a suppressive effect on the immune system that lasts for hours after ingestion. So if you have some sugar with each meal, you are effectively suppressing your immune system all day long.
WHAT HAPPENS TO YOUR BRAIN ON SUGAR?
One of the scariest aspects of sugar toxicity is its relationship to cognitive health. One study, conducted by the Mayo Clinic, found that people over age 70 who ate lots of sugar dramatically increased their risk for cognitive impairment.
As if that weren't enough, sugar can help unbalance the levels of good to bad bacteria in our guts, leading to chronic infections. Undesirable organisms like yeast and other fungi enjoy feeding on the sugar we've eaten and flourish when there's plenty to go around. These imbalances are also linked to allergies, skin conditions, hypertension, and depression.
WHAT CAN WE DO TO GET OVER IT?
If you were to ask me how much refined sugar is allowable, I would say none. However, that's not a realistic goal for most people. The idea is to cut back on sugar and, when we do indulge, to maximize our body's ability to process it.
Try not to eat sweets by themselves. Instead, combine them with foods that are high in protein, healthy oils, or fiber. These help the body metabolize the sugar, and that can reduce glucose spikes. It's definitely better to have a piece of cake after a healthy meal than as a snack on its own.
There are a number of botanicals that have been shown to help control glucose spikes and improve digestion. Lipoic acid raises insulin sensitivity and can also help lower blood pressure, and alginates, which are derived from brown kelp, slow down sugar absorption. Medicinal mushrooms have also been shown to control blood sugar.
Look for a metabolic support supplement that includes these and other ingredients to balance glucose and insulin levels. Getting those levels in balance moderates cravings because reducing glucose spikes helps prevent the inevitable crashes that make us reach for more sweets. A balanced metabolic support formula is an excellent way to reduce the impacts of sugar and help lessen cravings.
While sugar can be classified as an addictive substance, there is a relative upside to this equation: The less sugar we consume, the less we want. This is a great advantage as we try to cut down. We eat less, crave less, and feel much better. Now, that's pretty sweet!
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