- Why Should Sugar be Avoided in our Diet?
- The Dangers of Artificial Sweeteners
- Is the Sugar Content in Fruit Unhealthy?
- Different Sugars and Our Health
- Sugar Addiction
- How Sugar Consumption Can Cause Anxiety and Depression
- How to Stop Sugar Cravings
- How to Quit Sugar Altogether
Introduction
The sugar industry, and sub-industries it underpins, are commercial giants; it is in their best interests to show their products in their best light and to downplay any negative claims regarding sugar.
Awareness of a link between sugar and disease is following a pattern not unlike that of tobacco; sporadic, often suppressed medical research and largely disregarded anecdotal evidence, leading to a build-up of ‘alternative’ expression and claimed cures.
At the stage we are now, the mainstream press is making some comment on the subject, while still being careful not to alienate their advertisers. Today the internet is the hugest driver of information (and misinformation).
Amid all the claims and counter-claims, there is convincing proof that consuming added sugar is bad for human health. Added sugar is that which does not occur naturally in the food being eaten.
Natural sugar occurs in many foods in varying amounts. Unnatural or added sugars are predominantly table sugar or sucrose and high fructose corn syrup. When these sugars are consumed over a period of time in higher amounts they can have extremely damaging effects on health.
This article explores some of the research that will hopefully help you to make more informed decisions about sugar and yours and your family’s health.
No matter what advertisements say about their sugar-containing foods, the fact remains that sugary foods are poor sources of nutrients.
Your body does not need sugar; it will best obtain all its needed energy from a whole foods diet with a balance of protein, fats and complex carbohydrates. Sugar itself provides no nutrient value and usually delivers glucose and fructose in amounts that the body cannot immediately utilize, meaning it is usually converted to body fat.
If you are serious about your health you should reduce your consumption as much as possible.
Why Should Sugar be Avoided in our Diet?
Sugary Foods are Potentially Addictive
Sugar is identified as an addictive substance by many experts. Even if the addictive effects of sugar are milder than morphine or cocaine, high sugar consumption can also turn into a real addiction. Persistent high intake will increase the risk of diabetes, weight gain and PCOS (Polycystic Ovarian Syndrome).
Sugar Consumption Can Lead to Reduced Immunity
Studies have shown that sugar consumption can lower the body’s defences. Once a person’s blood sugar level reaches 120 mg/dl, the ability of their white blood cells to destroy viruses and other disease-causing microorganisms can reduce by up to 75%.
A blood sugar of 120 mg/dl can easily be achieved just by eating some cookies or by drinking a glass of bottled fruit juice. Within ten minutes of ingesting sugar, your immune system is suppressed and the ability of your body to fight against bacteria and viruses can stay compromised for up to five hours from the time you consumed the sugar.
Worse, your lowered defences can persist even longer if you indulge in sugary foods several times a day.
Blood Glucose Levels and Mood
Sugar or simple carbohydrates will rapidly affect your blood sugar and insulin levels. If you consume sugar on a regular basis you increase the risk of insulin resistance, obesity, metabolic syndrome and diabetes. That aside, the effects of sugar on the body can be felt within minutes of consumption and this is what is called a sugar spike and a sugar crash.
This is when your energy levels and your mood can go up and down much like being on a roller coaster. In turn, you will find yourself feeling irritable and craving for more sugary food. High sugar consumption can cause fatigue and difficulty concentrating.
Overcoming a Sugar Dependency
These symptoms and effects can be avoided and reversed by avoiding sugar and other foods that “act like sugar” in the body. If you’re used to consuming large amounts of sugar and try to quit all in one go it will almost certainly cause some withdrawal symptoms. You may experience headaches and irritability for a few days as your body detoxifies.
However, the upside is huge and once you are past that stage you will find that your mood and energy levels have become more steady and stable without the nasty sugar crash effect.
The Dangers of Artificial Sweeteners
Many people use artificial sweeteners believing that these are healthier options than regular sugar. But, will these artificial sweeteners really serve as your gateway to a world filled with sweetness but devoid of consequences? Here are some of the common sugar substitutes and their known effects.
ASPARTAME
Aspartame is a substance that is present in many artificial sweeteners sold today. Despite a growing number of scientific studies which have shown that aspartame can cause several adverse effects on human health, consumers continue the use of artificial sweeteners that contain aspartame. Several studies have repeatedly demonstrated that aspartame can cause lymphoma, leukaemia and tumours.
These studies used laboratory rats but researchers believe the results of its effects on animals can be correlated to human health, sufficient that aspartame should be avoided. There is also evidence to prove that aspartame can worsen an individual’s insulin sensitivity. This is bad news to diabetics who were led to believe that artificial sweeteners can be their safe alternative to sugar.
SUCRALOSE
A study conducted on severely obese people who were not regular consumers of artificial sweeteners resulted in higher blood sugar peaks after drinking sucralose. Researchers also found out that sucralose consumption causes insulin levels to increase by as much as 20%.
Splenda, which is a well-known brand of sucralose was downgraded from being classified as “safe” to “caution” after an Italian study showed a significant link between sucralose consumption and the development of leukaemia. It is for this reason that researchers state that sucralose should not be consumed by pregnant mothers and children.
This prohibition must be observed until appropriate studies and significant results show that sucralose is safe and is not a cancer-causing substance, says Dr. Morando Soffritti of Ramazzini Institute in Bologna, Italy.
SACCHARIN
During the 1970s saccharin was a subject of controversy as it was linked to bladder tumours in rats. However, in 2000 the FDA allowed it to be sold even without this warning label. The approval from the FDA was based on a 1977 study which did not show any significant link between saccharin and bladder tumours, claiming that laboratory rats had been fed with very high doses of saccharin.
However, in 2008 another study was conducted on the use of saccharin and experts discovered that rats fed with saccharin gained more weight. There has also been speculation about the link between Alzheimer’s disease and saccharin consumption. Some researchers also claim that saccharin may not be safe for pregnant mothers because it may harm the fetus.
Make Your Own Decisions
Although the proclaimed charter of the FDA is to protect human health, its approvals are based on the science of the day. Many approved products have been subsequently revoked. Many health researchers also believe that the approval of a product by the FDA is no guarantee of safety. Anyone concerned about their health should perform their own research.
Although excessive sugar consumption is detrimental to human health, substitution with artificial sweeteners may as bad or worse. At the end of the day, the human body is not designed to deal with an overload of sweeteners. For our health’s sake, we would do far better to train our tastes to healthier food sources.
Is the Sugar Content in Fruit Unhealthy?
Fruits are whole, real and nature’s default healthy foods. They are convenient; easily stored and easily prepared for an easy-to-grab snack or whenever your hunger pangs strike. However, due to the increasing awareness of the dangers of sugar, some people are concerned that the sugar content in fruits makes them unhealthy.
How Much Sugar is in Fruit?
Fruit contains both fructose and glucose. So does table sugar and high-fructose corn syrup (HFCS). Table sugar is near enough 50% glucose and 50% fructose. As HFCS is a manufactured product, the glucose/fructose ratio can vary, but as created for end products such as soft drinks it’s about 60% fructose and 40% glucose.
Fruits vary greatly between species in their total sugar content and their glucose/fructose ratios. Most of the fruits that are commercially available today have been selectively bred for generations to produce a tastier product, which generally means breeding for increased sugar content and often reduced fibre content. This can be easily tested if you have access to any heritage species of any fruit – they will invariably be pithier and less sweet than modern types.
Even so, the total sugar in a medium-sized orange is about 12 grams while one cup of strawberries has 7 grams. Both fruits may provide you with an average amount of 50 calories and about 3 grams of fibre. Add to that the amount of vitamin C, potassium, folic acid and other vitamins and minerals that you can get from these fruits.
The sugar content of fruit varies markedly – avocado less than 1%, apricots 9%, apples 13%, banana 15%, orange 9% – but at these percentages, consumption will result in feeling full without elevating blood sugar levels. Your body will also have benefitted from an array of critical nutrients.
Sugars in Manufactured Products
On the other hand, one 20-ounce (600 ml) bottle of a fizzy drink may provide you with 240 calories and 65 grams of total sugar. Unfortunately, a bottle of fizz does not contain any nutrients, as its composition is almost entirely sugar and water.
Ingesting this volume of sugar with no buffering from other dietary components such as fibre will spike blood sugar levels, cause an insulin release and a corresponding sugar slump that will trigger a hunger response. In the meantime, the liver will be working overtime to convert the excess energy requirement into body fat.
No Comparison
Fresh fruit has a high sugar content compared to most whole foods and should be a component of a healthy diet. Ideally, fruit should be considered the ‘sweets’ or ‘dessert’ component of that diet. When comparing the health benefits of fruit to processed desserts, soft drinks or other artificial sweets, it’s a no-brainer – fruits win hands-down.
It is also important to note that fruit juices and dried fruits may not be as healthy as whole fruits. Fruit juices do not contain fibre but they can be loaded with added sugar – even “sugar-free” juices. Dried fruits are high in sugar content and since their size has been made smaller than the whole natural fruit, it can be easy to consume too much of its higher percentage sugar content.
Different Sugars and Our Health
Research continues to show the negative impacts on human health of excessive sugar intake. The bottom line is that all added sugar, that is, any not naturally contained in whole foods is unnecessary and ultimately not good for us. However, sugar is added to many of the processed foods we eat.
This raises questions as to whether the sugar that occurs naturally in foods such as fruit is any different to table sugar and other refined sugars. The answer is that all sugars are not the same as regards human health. It is becoming increasingly evident that we need to be aware of the kind of sugar that we are consuming and how our body reacts to it once eaten.
Effects of Sugar from Fruits
Fruits provide plenty of benefits because they are rich in minerals, vitamins, fibre and antioxidants. Sugar is also contained in fruit, as fructose and glucose. The ratios of fructose, glucose and all the nutrient and fibre fractions vary among fruit types.
It is the fibre content of fruit that greatly determines what will happen to sugar once ingested and how quickly this fruit sugar can be broken down in the gastrointestinal tract. Just because most fruits taste sweet does not automatically mean that they all have the capacity to quickly raise blood sugar levels.
Some fruits have a high fibre and low sugar content, which means that they will have less impact on blood glucose, as the sugars will be assimilated more slowly. Fibre slows down the body’s digestion of glucose so that insulin spikes and subsequent energy crashes are prevented from happening. In addition, the fibre content of fruit can help expand the gut which gives an individual the feeling of fullness.
Fruit Sugar and the Glycaemic Index
Fruits can be classified based on their glycaemic index. Fruits which are heavy in fibre have a low glycaemic index. Examples of fruits that have a low glycaemic index include apples, peaches, berries and oranges and other citrus fruits. There are also fruits that have a higher glycaemic index such as watermelon, grapes, raisins and ripe bananas. These are the kind of fruits which should be consumed in controlled portion sizes so they will not cause sugar spikes especially to people diagnosed with diabetes.
This means that you do not have to totally avoid or reduce your consumption of fresh fruits to keep your blood sugar levels at a normal level. Be mindful of their glycaemic index and watch out for dried fruits as their sugar levels are more concentrated die to their reduced volume.
Effects of Refined Sugar
We need to first recognize that all types of sugar are broken down by the body for use in several metabolic processes. However, the differences between sugar types become evident when the effects on the body following ingestion are monitored and measured.
Refined sugar very quickly metabolizes into fructose and glucose causing a rapid increase in blood sugar levels and insulin release. Refined sugar products will not only prevent you from experiencing that feeling of fullness, they affect hormones that make you feel even more hungry. Therefore, you will find yourself craving more calorie-rich soda and cake even after you have already had enough.
Sugar Addiction
Sugar addiction is something that won’t get you imprisoned or ending up in an inpatient rehabilitation centre. Many people make light of their predilection for tasty, sweet treats. Sure, they taste good, but so do many other food items which don’t seem to invoke such a continual, compulsive need to consume them.
So, why is it that many people are so hooked on baked sweet cookies and other sugary foods?
How Sugar Affects Your Eating Behaviour
Dr. Louis Aronne, a director of the Comprehensive Weight Control Center in New York said that eating sugar is much like ingesting cocaine. People who habitually have a high consumption of sweets were found to have a very strong urge to consume these foods and gained elevated moods while and immediately after eating them.
However, when they are deprived of these sugary foods they can experience very strong negative responses consistent with withdrawal symptoms. Dr. Aronne also said that if a person consumes sugary foods in the morning they will set up a bad pattern for the whole day. As they come down off their initial sugar high they will tend to unconsciously crave more sugar-based food throughout the day.
Sugar Stimulates Your Brain Just Like Cocaine Does
Research, led by a neuroscientist named Joseph Schroeder of Connecticut College, showed that sugary foods stimulate a person’s brain exactly the same way that drugs such as morphine and cocaine do. This helps explain why so many people find it hard to resist foods that are loaded with sugar even if they are aware of its adverse effects on health. This finding is part of research that hopes to find out more regarding the link between food motivations and human behaviour.
They chose Oreos in the said study not just because these cookies are highly palatable to humans and laboratory rats but also because they have been heavily marketed in so many countries that are considered to have lower socioeconomic statuses.
Sugar as An Addictive Substance
A study of the highly addictive quality of high fructose corn syrup was led by Dr. Francesco Leri of University of Guelp Ontario, Canada. This study showed that consumption of high fructose corn syrup can cause behavioural reactions among laboratory rats which are similar to the effects of using addictive drugs.
In the same study, researchers showed that laboratory animals and humans have the same kind of vulnerability when it comes to developing a preference for high-sugar foods and for any other addictive substance. Dr Leri said that this finding explains why people’s addiction to unhealthy foods has led to a global obesity epidemic. David Kessler, who used to be the head of the Food and Drug Administration, stated that sugar and cigarettes share the same addictive effect.
These products both contain substances that are highly pleasurable but will only provide momentary bliss. The effects of substances, including sugar, that provide a highly hedonic effect are so strong that they dominate thinking about immediate consumption.
How Sugar Affects Dopamine Production
Another study also showed that rats were found to ingest sugar in a manner that is similar to a human bingeing on sweet foods. This sugar binge stimulated the brain to produce dopamine before and after sugar consumption and the effect was said to be similar to individuals taking heroin.
Experts also confirmed that high consumption of sugary foods can lead to changes in the level of production as well as the availability of dopamine in the brain’s receptors. This means that for a person to experience that same feeling of “high”, they would need to consume more sugar or more drugs the next time around.
How Sugar Consumption Can Cause Anxiety and Depression
Numerous studies have created a wider understanding of the damaging effects sugar can have on physical health, but not as many people are aware of the impact that sugar can have on their mental health. In addition to causing an inflated waistline, diabetes, heart disease, cancer and arthritis, high sugar consumption can also increase the risk of anxiety and depression.
Sugar acts in more than ways to negatively affect our physical, emotional and mental health. In a similar manner to many other substances which cause a heightened response, such as alcohol, drugs or even coffee, while it may provide short term pleasure or appeasement, it negatively affects our immediate and long-term health.
Sugar Dependency and Mental Health
Again, like these products, it creates a habit or dependency that can become an addiction, meaning it not only causes problems when consuming it, but also in its absence. This is particularly true of the mental and emotional aspects of sugar consumption. Many people fall back on sweets, treats and caffeinated soft drinks as comfort foods and mood elevators.
Blood Glucose Levels and Mood
High sugar consumption causes sudden peaks and troughs in a person’s blood glucose levels. Something as seemingly benign as a bottle of soft drink can cause a blood sugar spike and subsequent rapid insulin release, leading to a ‘sugar crash’. A steady supply of glucose in the brain is very important for it to function at its best.
Persistent and repeated sugar spikes and slumps can cause irritability, insomnia, fatigue, profuse sweating and excessive thirst. In addition, sugar slumps will add to the difficulty of focusing on a given task as well as poor memory. To overcome this, those affected often treat the problem with another sugar hit.
A high intake of sugar elevates the levels of blood insulin which in turn will also raise the levels of endorphins in the system, which is why we have a feel-good response in the short-term. Again, like most things that affect our emotional stability, resistance becomes an issue. This means it takes increasingly more sugar to achieve the same effects, while the increasing amounts do more and more damage.
Our brain works constantly to maintain homeostasis in our entire system, if anything spikes or affects the balance, it acts to restore normality. Chronic sugar consumption can cause some of the brain’s endorphin sites to close in order to control the amount of endorphins that are released. Again, this means that between sugar hits endorphin output can be restricted when it is most needed.
Unfortunately, reduced levels of endorphins have a causal effect on anxiety and lead to feelings of depression.
Sugar Consumption Causes Chronic Inflammation
Another factor that strongly links sugar consumption to depression is the ability of sugar to cause chronic inflammation. This will also cause disruptions in the normal functioning of the immune system that can adversely impact your brain. Sugar not only helps other toxins to enter the person’s brain through indirect gut inflammation but it can also penetrate the blood-brain barrier.
This will then lead to the release of cytokines into the brain which causes an inflammation response. The presence of inflammation in the brain can adversely affect the proper functioning of neurotransmitters, particularly in the hippocampus thereby affecting one’s mood, memory, learning and reduced ability to perform other functions.
Decreased Consumption is a Must
If you’re affected by mood swings, anxiety or depression, strongly consider that your diet may be playing a big part. Monitor your eating behaviours, especially those induced by stressful events. Be more mindful of your unconscious behaviours and take steps to reduce your sugar intake if you suspect it is adding to your problem.
How to Stop Sugar Cravings
Many people from countries all over the world are addicted to sugar without realizing it. For many, sweet treats have become a comfort food. Some people claim they have been genetically predisposed to crave sugar. The bottom line is that sugary foods are extremely detrimental to your health.
Giving up Sugar May be Difficult
There is absolutely no doubt that limiting or giving up sugar intake will benefit your health. Sugar provides no nutrients but causes problems to your health. The only perceived gains are taste and satisfying a compulsive urge.
If your body is conditioned to high sugar intake and you quit sugar cold-turkey, you can expect to go through a period of withdrawal and the symptoms can be painful and frustrating. This period can last from a couple of days to two weeks. You may experience headaches, agitation and mood swings.
The long term result will be worth it, for your health’s sake, but it will require effort, especially in the beginning. If you are serious about stopping your sugar addiction, the following advice will prove useful.
Look for a Substitute
You may want to try some natural, herbal teas to satisfy your cravings. Unsweetened beverages are a great option to fill you up and rehydrate. Some satisfying choices include green tea, blueberry tea or peppermint tea. Dried fruits, almonds, raisins or some trail mix can be another healthy snack option.
Go easy on the dried fruits, however, as they can be quite high in sugar content by weight and volume compared to the naturally hydrated version. It will take some active willpower; however, soon you will be able to make better choices when the sweet cravings take over.
Make Sweets Less Accessible
Don’t sabotage yourself. Stopping your sugar cravings will be difficult if your cupboards, fridge and counters are laden with high sugar snacks, candies or chocolates. If you are at work, ensure that sweet treats can no longer be found near your work station. Keep some sugar free gum at your desk and in your car for a quick fix. Get the flavour without the sugar and the associated calories.
When you go shopping, avoid going down the junk food aisles. Read the labels on “health food bars”, these are often sugar bombs in disguise. Instead, keep your kitchen filled with fresh fruits and other healthy snacks which you can easily grab whenever you are craving something sweet.
Brush Your Teeth Right Away
Make a habit of brushing your teeth very soon after eating your meals. Some people often crave something sweet after they have finished their meals because they do not like the yucky aftertaste left in their mouths. If, however, you make an effort to brush your teeth right away after eating, the minty taste of toothpaste will help stomp out the urge to consume something sweet.
Wait for Ten Minutes
Some nutrition experts advise that sugar cravings may only last up to ten minutes. So, the next time you feel the urge to look for something sweet, wait for ten minutes first and see if the craving to subside. This habit will make it easier for you to attain self-discipline and gain better control over your sweet cravings. Find something productive or creative to do while you wait, so you are not focused on your cravings. Drink a glass of water or eat a piece of fruit to help ward off the cravings.
If you need incentive to convince you to overcome your addiction to sugar, here are some valid reasons to remind yourself of why you should call it quits:
Sugar is not healthy in any way
Besides having zero nutritional value, it is something that will only deprive you of the nutrients needed by your mind and body in order to function well. What’s more, when sugar is processed inside your body, it will strip away Calcium and other mineral resources while depleting your healthy intestinal flora.
Sugar makes you anxious
Eating more foods that contain sugar can make you more vulnerable to the symptoms of anxiety and depression. Consuming these sugary foods will increase your insulin production and the sugar/slump cycle can elevate adrenalin levels.
Sugar destroys your pancreas
Studies reveal that sugar will compromise the ability of your pancreas to function well. When this occurs, you can find yourself becoming susceptible to kidney problems, diabetes and heart problems.
Sugar ruins your teeth
The more you eat foods that contain sugar, the more you increase bacteria build-up inside your mouth which will contribute to enamel erosion.
Although sweet foods are often used as rewards, bear in mind that this will never reward your health. If you want to live a longer and healthier life, banish sugar cravings.
How to Quit Sugar Altogether
Ideally one would quit sugar completely. This might be an idealistic dream and seem impossible but it is actually possible!
There are no 100% absolutes so you might not quit sugar completely – maybe you have an occasional treat, but if you’ve really gotten sugar out of your system this treat won’t lead you back to sugar cravings and sugar addiction.
To get on the road to quitting sugar check out the 10 Day Quit Sugar Program. The idea of this program isn’t to give up sugar in 10 days but to make good inroads. It can take months to really kick the sugar habit but if you don’t start you will never get there!
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