The real truth about sugar
Are you confused about sugar, and not sure what to believe?
You're not the only one... so let's take a look at the facts!
While sugar is the common name, in reality 'sugar' means one (or a combination) of 3 molecules - glucose, fructose, and galactose
Different sugars contain these in different combinations, ie lactose, sucrose, and dextrose
When we eat carbohydrates or sugars, our gut breaks them down into these molecules, and we absorb them into our blood.
Then we release a hormone called insulin, which helps our cells take up the sugar molecules, as glucose is their preferred energy source.
Sugar gets a lot of bad press, but in WHOLE foods, and as part of a balanced diet, sugars are actually fine!!
The real problem arises when we eat large amounts of added sugar or refined carbs at once, meaning we absorb sugar faster than our cells can use it, causing a 'spike' in blood sugar and insulin.
And as a society, we've gone from eating 1.8kg sugar /person /year, to 68kg/person /year - in less than 300 years 😮
Sugar can also be highly addictive, it gives us a similar dopamine ‘hit’ to other addictions, temporarily making us feel good - and explaining why we often reach for a sweet treat when we're tired, stressed, or sad.
Yet excess sugar can also be harmful in both the short and long run, so constantly snacking on sugary foods is not great for our health...
This is because blood sugar spikes do three main things:
✔️ make our cells produce stress molecules (free radicals), which are linked to heart disease, cancer, and more
✔️ create advanced glycosylated end products (AGEs), which accelerate ageing and cause cell damage. They are even used as a marker of biological age!
✔️ trigger insulin spikes and fat storage in our liver, causing type 2 diabetes, metabolic syndrome, and fatty liver.
They're also a common cause of fatigue and weight gain..
So how can we enjoy sugar in a healthy way?
1) Eat whole foods, such as fruit or whole grains - these contain fibre, which creates a 'mesh' in our gut, slowing sugar absorption, and avoiding blood sugar spikes. Fruit is also great to sweeten baking!
2) Limit sweet drinks, fruit juice, refined carbs (white flour, rice) and foods with added sugar - they have very little fibre, and cause huge spikes in blood sugar. Avoid, or have in small amounts as treats
3) Order your foods. Veges contain fibre; protein and fat slow stomach emptying and absorption. Eating high fibre foods first, then protein/fat, and carbs last can reduce blood sugar spikes
3) Try 1tbsp of apple cider vinegar in a glass of water before meals - this reduces blood sugar
4) Avoid high GI breakfasts - many cereals are made of refined carbs and are high in added sugar. Aim for whole grains, protein (via nuts, seeds, or yoghurt), veges or legumes to start your day
5) Exercise after meals - muscles mop up glucose, and need little (or no) insulin.
Even 10 minutes helps 😊
If you're trying to cut back on sugar, starting with sweetened drinks can be a good start, as these are ‘empty calories’ (don't generally contain any good nutrients) and can have the biggest effect on our blood sugar and metabolic health. Try switching with carbonated water, herbal tea or plain old water - even switching out one drink per day can make a difference!
Our taste buds (and microbiome) also adjust rapidly to a reduction in sugar, meaning within a matter of weeks of reducing it, foods taste sweeter, so we it gets progressively easier
If you find yourself using sugar as a coping mechanism for stress or emotions, then addressing the underlying causes of this, and finding different healthier ways to manage these emotions is also helpful - see our post on mindful eating.
If you're really struggling, then psychologists are trained to help with this too.
Sugar addiction can be a hard one to kick, but the benefits are so worth it!