Cutting back on your refined sugar intake does wonders for your health. Eating less added sugars can help support sustainable energy and mental clarity, reduce inflammation and pain, improve gut health, manage weight, lower your stress levels and improve your sleep. Most importantly, when you start taking inventory of all of the added sugars sneaking into your diet, you might notice how sometimes it feels like your food is controlling you rather than you feeling in control of your food choices. You may stress over not having the “willpower” around certain foods. Although your environment can have a great impact on your choices, sugar addiction is real. Just like taking an alcoholic into a bar and saying “just have one drink”, addiction to sugar is a biological response, not always an intentional “choice”. Eating less processed sugar can improve your relationship to food and in turn help you feel better in your body.
How did we get here?
Sugars are a group of molecules that are a source of energy (glucose) for the body. Ideally we’d be getting sugar from natural sources such as fruit, starchy vegetables, whole grains and legumes which when coming from a whole-food, also provide the body with essential vitamins, minerals, water and fiber.
In the 1960’s America was introduced to refined sugar, meaning sugar extracted from plants (natural sources) that has been highly processed so only the sugar remains intact and the other nutrients are stripped away. For example, take an apple and turn it into apple juice. Sure, there might be low levels of vitamins and minerals, but you are basically drinking sugar-water. Part of why this way of processing food grew is because when foods are heavily processed it increases their shelf life, keeping them edible for a longer period of time before going bad. But in turn, this depletes food of essential nutrients and is really harmful to human’s health. The further away food is removed from its whole-form, the harder it is on the human body to assimilate. In the graph below you can see how with the rise of sugar, the rates of obesity drastically increased as well.
The sugar industry quietly paid scientists to blame fat for the rise in cardiovascular disease in America, while marketing the benefits of eating more sugar. In no time people were following a low fat diet, opting for low-fat items that were loaded with added sugar. Why did we swap out fat for sugar? Because fat gives food flavor, so without it, the food tasted really bland. Adding sugar into the food enhanced its flavor so it would be palatable again. Over the next few decades cardiovascular disease, cancers, obesity, diabetes and autoimmune disease rates continued to rise. It is suggested that over 50 years of research on the impact nutrition has on heart disease, in addition to today’s dietary recommendations by the government, was largely shaped by the sugar industry (O'conner, 2016). Go figure.
Both images retrieved from: https://www.zinzin.com/observations/2014/sweet-and-sour-orwellian-sugar-ads-of-the-1960s/
Added sugars are often found in processed foods which are made in a lab, designed to be hyper-palatable. This means that these foods are super flavorful to keep you coming back for more, while lacking the nutrients our body needs to actually feel satisfied and full. It’s easy to not over eat your apples and carrots, but feels nearly impossible to not overeat your Oreos, candy and chips. And afterwards, you are left feeling sick, tired, and overly full but will most likely seek out more an hour or two later. You are overfed but under-nourished. The chemicals and sugars in these foods literally hijack the reward center of your brain, as would other drugs, giving you the feeling of pleasure, relaxation and comfort.
So it’s safe to say that sugar is a drug. In 2007 there was a study conducted titled Intense Sweetness Surpasses Cocaine Reward, funded by grants from The French Research Council and the National Research Agency. This study concluded that when mice were given the choice between saccharin (a form of non-artificial sugar) and cocaine, they opted for the sugar 94% of the time. In America, we are hooked on the drug of sugar, more addicting than cocaine, and it’s considered to be socially acceptable. This should not only shock you but also make you angry.
How does eating sugar impact your blood sugar?:
Anytime we eat carbohydrates, even from whole-foods, our blood sugar increases. After wearing a continuous glucose monitor for a month, I learned how even sweet potatoes personally spiked my blood sugar. But I also saw that it quickly came back down. The more processed the food, the higher the blood sugar spike and the longer blood sugar may stay elevated.
What is actually happening inside of the body?:
Sugar from our food breaks down into the molecule, glucose. Glucose is absorbed into the bloodstream pretty fast to be used as a quick source of energy. If it’s not being used, the pancreas will produce the hormone insulin, which acts like a key, helping to open the door to our liver, muscle and fat cells for glucose to be stored in the form of glycogen. This process helps maintain healthy blood glucose levels, but more often than not when the body is flooded by a ton of processed sugar, insulin can “overshoot” and store too much glucose, leading to low blood sugar. The brain is constantly monitoring your blood sugar levels to keep it from going too high or too low. The more processed sugar you eat, the harder it is for your body to stay balanced.
Over time, the more demand put on the body to lower your blood sugar, the harder it becomes for the body to use insulin effectively, leading to insulin resistance. Think of a key getting jammed in the lock of a door. The insulin struggles to open up the cells in the muscle, liver and fat because the lock is starting to get gunky; therefore excess sugar continues to circulate in the bloodstream.
Every time blood sugar spikes or drops too quickly, the adrenal glands produce cortisol, a stress hormone which is also trying to help bring blood sugar back to balance. In turn, the body is dealing with an internal stress response. When this happens chronically (daily) it negatively impacts the organs responsible for supporting blood sugar regulation that are also part of the endocrine (hormones), digestive, immune and nervous systems.
In addition to putting your blood sugar response on a rollercoaster, refined sugar contributes to a host of other disease responses in the body. For example, refined sugar causes inflammation, feeds yeast and pathogens in the gut promoting dysbiosis (imbalance of bacteria), stimulates the nervous system leading to hyperactivity, anxiety and depression, disrupts sleep, contributes to heart disease, diabetes and cancers.
Identifying hidden sugars in your food:
Food advertisements do a great job marketing unhealthy food as “healthy”
You may see labels say “natural” “low-sugar” “low calorie” “healthy” “heart healthy” but when you look at the ingredients in these food-like items you will see they are not actually real food. They are made up of sugar and chemicals. As a consumer, it is your responsibility to become a detective in order to properly understand what you are purchasing and putting into your body.
Some tips to consider:
What are the ingredients in the food? Does it have sugar on the ingredient-list? What about foods rhyming with the word “gross” like “sucrose” “dextrose” “fructose” “maltose” – there are about 60 hidden names for sugar that companies can use on the label.
How high up in the ingredient list is sugar listed? Ingredients are listed in the order of how concentrated that item is in the food. So if sugar is within the top few ingredients, you know it is a main staple to the food.
Does the nutrition label have any added sugars listed? Ideally we want to avoid added sugars, especially when most foods have naturally occurring sugar in them already.
What about artificial sweeteners?:
These ingredients are no better for us. From a diabetic standpoint, when we simply look at the glycemic index and glycemic load from foods, we see how artificial sweeteners are very low on the list, meaning they do not spike blood sugar. Though, enough research still points us away from incorporating these alternatives into our diet for the following reasons:
Many of these sweeteners can be seven-hundred times sweeter than regular sugar, contributing to further cravings for sweets.
The body can still respond to the taste of sweet by producing an insulin response.
Artificial sweeteners wreak havoc on the gut microbiome, disrupting the beneficial bacteria.
These sweeteners do not contain any beneficial nutrients, causing your body to crave more food to obtain satisfying nutrients.
Reasons you may be craving sugar:
Eating too much processed sugar: The more sugar you eat, the more sugar you want to eat. It’s hard to just eat one cookie or a handful of M&M’s. Once you start eating processed sugar you may notice sugar is on your mind the rest of the day.
Not eating enough whole foods, especially protein: When your diet consists of more processed foods, your body will lack essential protein, fats, fiber, vitamins and minerals. These nutrients from whole-foods satiate you. By lacking these nutrients, your body will feel hungry and will likely crave sugar because it is the quickest form of energy absorbed.
You have unmanaged stress levels: Stress can be emotional, mental or physical. When you’re upset or overwhelmed you may seek out sweets for comfort. They create a feeling of short-term comfort leading to long-term discomfort, ie- feeling even worse after eating the sugar. Another form of stress that can lead to cravings for sugar includes not getting enough quality sleep.
Candida overgrowth/ gut imbalances: The bugs in your gut-microbiome can dictate the cravings that you have. If you have an overgrowth of yeast, also known as candida, you will be more susceptible to craving sugar. Always work with a Functional Practitioner to help you better understand if this is a root to your sugar cravings.
Imbalance blood sugar: Your blood sugar will naturally fluctuate throughout the day, but the more extreme the fluctuation, the higher the likelihood of craving sugar will be. -Example 1: You eat many processed foods and lack protein, healthy fat and fiber in your diet leading to blood sugar spikes after eating. Your pancreas produces insulin to help lower your blood sugar, but often can overshoot, leading to lower blood sugar levels (hypoglycemia). It is when you have lower blood sugar that your body craves sugar to help bring your blood sugar up again. -Example 2: You do not eat enough during the day, leading to lower blood sugar levels. Again, your body may seek out sweets or carby-foods for energy, especially later in the afternoon.
-Example 3: You experience chronic stress leading to high blood sugar levels. Your body tries to lower your blood sugar closer to baseline, but may overshoot, leading to lower blood sugar levels which can then cause the cravings to happen.
This chart, adapted from the Nutritional Therapy Association, is one tool I use in my practice to help assess how a client’s nutrition – quality of nutrients, balance of macros and timing of meals – is impacting their blood sugar.
Image created on Canva, inspired by the Nutritional Therapy Association
One of the hardest parts about dealing with sugar cravings is knowing that you want to reduce your intake but feeling like your body won’t let you. It’s fair to say that you will most likely have sugar on your mind for the first week or so, but over time it does get easier because the less sugar you eat, the less sugar you will want. Below are some strategies to consider to support your body in wanting sugar:
Cut out added sugars: The more processed sugar you eat, the more your body will crave. It’s really hard to reduce cravings if you are still feeding your body exactly what contributes to having the craving in the first place.
Start your day with a savory breakfast: Experiment with this: Eat a sweet breakfast in the morning and you will likely want sugar and carbs the rest of the day. Why? Because the first meal you have (or lack thereof) can set the stage for your blood sugar the rest of the day.
Aim for 30 grams of protein with each meal and 10-15 grams per snack: Not only does protein keep you fuller longer, but it also keeps your blood sugar more stable, preventing major spikes and drops which can then trigger cravings.
Meal prep and don’t skip meals: Under-eating or going too long between eating can cause you to have lower blood sugar. When this happens you may suddenly become ravenous, wanting to eat anything and everything in sight. You will likely gravitate towards sugary foods not only because they can be more convenient to grab, but also because sugar is the quickest absorbable form of energy for your body.
Add healthy fats to your meals and snacks: Similar to how protein impacts blood sugar and contributes to satiety, adding healthy fats to your meals will do the same thing for your body. Some ideas include avocado, olives, nuts and seeds, fatty fish, olive oil, coconut flakes, dark chocolate, eggs and goat/sheep cheese or yogurt.
Don’t have coffee on an empty stomach: The caffeine from coffee will absorb into your bloodstream really quickly without having food in your stomach first. This can create a stress response, causing the body to produce cortisol which then increases blood sugar. Coffee drinkers may also add sugar to their drink, throwing off blood sugar even more.
Focus on natural sources of whole-food carbs: starchy veg, fruit, honey, maple syrup: It can be stressful and unnecessary to cut out all sugars completely from your diet. Foods that have naturally occurring sugars in them also have other important nutrients like fiber, vitamins and minerals. You may feel way more satisfied swapping out your ice cream for yogurt and berries, or eating an apple with almond butter and cinnamon instead of a handful of Oreos. It’s rare to overeat whole-food sources of sugar because the fiber from these foods makes you feel full compared to processed foods with added sugar.
Drink enough water: Staying hydrated is really important for your entire body, but especially when you are fighting sugar cravings. Not only can water make you feel less hungry, but it can also support your energy making it so you aren’t seeking out sweets for energy later in the day.
Manage stress and support your sleep: Stress in itself can lead to sugar cravings for a variety of reasons such as emotional comfort or due to how the stress response physiologically impacts your blood sugar. Not sleeping well is another stressor on the body, contributing to low energy and dysregulated blood sugar. These are foundational aspects to overall wellness and for sugar control.
Move body: Exercise is an amazing way to support your body’s blood sugar. Not only can this help keep your blood sugar in a healthy range (especially if you are not under-eating), but movement tells your muscles to utilize excess sugar that may be circulating in your bloodstream.
Work with a Practitioner: Sometimes you can be doing all the right things, but still really struggle with sugar cravings. Identifying if you have any underlying candida issues, food allergies and nutrient deficiencies can go a long way in helping restore balance to your body. There are a variety of supplements that can also help reduce sugar cravings like Biotics Bioglycozyme Forte, Chromium, Myo-inositol and adaptogens, but always work with someone rather than experimenting with supplements on your own!
References
50 Years Ago, Sugar Industry Quietly Paid Scientists To Point Blame At Fat. (2016, September 13). NPR. https://www.npr.org/sections/thetwo-way/2016/09/13/493739074/50-years-ago-sugar-industry-quietly-paid-scientists-to-point-blame-at-fat#:~:text=Hourly%20News-
O’Connor, A. (2016, September 12). How the Sugar Industry shifted blame to fat. The New York Times. https://www.nytimes.com/2016/09/13/well/eat/how-the-sugar-industry-shifted-blame-to-fat.html
Comments