Sugar, Treat...or Trick?
Everybody’s got their poison, and mine is sugar. – Derrick Rose
Does this statement ring true for you? If so, it wouldn’t be surprising. Sugar surrounds us at every season – holiday cookies in the winter, chocolates and Peeps in the spring, ice cream in the summer, and candy corn and candy bars in the fall. It’s easy to convince ourselves we are eating occasional treats when the options are so varied. We say to ourselves “I only eat… chocolate bars at Halloween, pies at Thanksgiving, cookies at Christmas, candy hearts at Valentine’s, marshmallow Peeps at Easter, ice cream in July, etc., etc.” The bottom line is… no matter what the form, refined sugar is refined sugar.
In Sugar, The Making of a Mountain we learned what sugar really is and how to interpret nutrition labels. In This Is Your Brain on Sugar we learned how our brains respond to sugar and why it’s hard to give it up. With so much variety, and easy access, it’s no wonder we are a sugar dependent society. But what is all of this sugar doing to our bodies? Is it really that bad for us?
Here are some effects sugar can have on the body:
Sugar depletes your body of nutrients. Refined sugar is devoid of any vitamins, minerals, protein, healthy fats, fiber or enzymes. It is truly empty calories. Furthermore, because of this, the body actually needs to use its own stores of nutrients to process it. A high sugar diet will deplete your body of precious nutrients.
Sugar negatively effects your energy and mood. Sugar may create a quick pick-me-up immediately after eating it, but it is always followed by an insulin spike and subsequent energy crash as blood sugar gets shunted into cells. We then ride the tumultuous rollercoaster of energy and mood swings every time we eat sugar.
Sugar increases the risk of insulin resistance and diabetes. As mentioned above, every time we eat sugar, insulin spikes to shuttle sugar into cells to help control blood sugar. With constant high sugar intake, however, a Chicken Little situation ensues. Insulin is continuously telling cells “this is an emergency, please take in this sugar!” But, sooner or later the cells stop listening – they are resistant to insulin. This leaves blood sugar levels high and can further lead to diabetes.
Sugar can increase wrinkles and speed up aging. Each time blood sugar spikes rapidly a process called glycation occurs. During glycation sugar adheres to collagen and elastin, two key structural components that keep your skin supple and smooth. When glycation occurs, collagen and elastin weaken from the damage. This leads to premature wrinkles and sagging.
Sugar can increase risk of depression and anxiety. The peaks and drops of blood sugar alone can cause irritability, brain fog, mood swings and fatigue. Chronic high blood sugar also over stimulates serotonin, eventually depleting this neurotransmitter. Low serotonin leads to depression and anxiety. Additionally, glycation creates inflammation in the brain which can contribute to depression.
Sugar impairs learning and memory. As we now know, high sugar intake can lead to insulin resistance. Insulin does more than control blood sugar; it also strengthens the synaptic connection between brain cells. This helps them communicate better, enhancing learning and memory. When cells become resistant to insulin, however, this communication suffers, literally slowing down the brain and impairing learning and memory.
Sugar can increase risk of stroke, heart attack and kidney dysfunction; exacerbate arthritis and cause erectile dysfunction. The process of glycation creates inflammation everywhere in the body. High sugar intake inflames the lining of the arteries of the heart, increasing the risk of stroke and heart attack. Inflammation damages the delicate filtration system of the kidneys, inflames joints which aggravates arthritis, and impairs blood flow to many areas of the body including the genital region.
As you can see, a high intake of sugar effects the entire body. Here are 5 quick tips on how to start reducing your sugar intake now:
Read food labels. This is the most important tip! Knowledge is power. It’s amazing how much sugar is hidden in things you don’t normally think of as sweet – pasta sauce, ketchup and soups, to name a few. Read the labels of your favorite foods to get an accurate picture of how much sugar you are eating.
Start reducing processed foods. Processed foods are riddled with sugar, artificial colors, artificial flavors, sodium and trans fat. Do your health a favor and start replacing processed foods with their whole foods counterpart.
Switch to natural sugars. Natural sugars such as honey, maple syrup and molasses are packaged with some vitamins and minerals, unlike refined sugar. Although these are still sugars and should not be eaten with abandon, they are better options when the craving strikes.
Eat more fruit. Fruits have their own natural sugars which are accompanied by many essential vitamins as well as fiber. Have a piece of fruit for dessert – frozen grapes or cherries, fresh berries, or an orange. They will satisfy your sweet tooth without compromising your health.
If you have to eat sugar, pick high quality, and savor each bite. Life is about balance. Sometimes a sugar craving hits and no amount of fruit in the world will do. In that case, pick the highest quality sweet you can find. A square of intensely dark chocolate, a truffle from your favorite confectioner, a shared dessert from your favorite restaurant, or your own homemade healthy version of your favorite sweet can really hit the spot. Savor each bite as if it’s your last, you’ll be able to satisfy that craving with only a few bites.
If sugar is your poison, reducing it will not be an easy task. Just remember that reducing sugar will help you think clearer, have more energy, lift your mood, lose weight, increase circulation, have younger looking skin and reduce your risk of many diseases. Follow the quick tips above and you’ll be on the path to a healthier, more energetic you!