How to Break Up With Sugar
Sugar is getting a bad rap lately, especially with the rise of diets that naturally reduce your sugar intake, such as Paleo and Keto. However, is it really that bad? While everything should be consumed in moderation, there are some substances that are used excessively in your food, when it isn’t really necessary. Sugar is one of these substances.
Is Sugar Really That Bad?
While it is a standard joke among people to refer to themselves as a sugar junkie, the reality is that it is not funny at all, it’s the absolute truth. How sugar affects your brain and causes you to want more, is identical to how drugs behave in the brain. Food companies know this!!
The average person in the United States eats between 22 to 30 teaspoons of the stuff each day. It would be much better for them to drop the sugar. The truth is that it would not be so difficult either. The only obstacle is sugar addiction. Refined sugars are thought to be responsible for many chronic illnesses.
The answer to the problem is to do a sugar detox. A sugar detox means that you drop all types of sugar from your diet for a specified length of time. You will need to cut every
kind of sugar, though. This will include things like honey, alcohol, and white bread. The payoff is that you will feel much healthier when you cut the substance.
A sugar detox was what started it all for me….I said goodbye to sugar-saturated foods and the weight practically melted off
You need to understand that there is a difference between natural sugar and added sugar. Natural sugar, which is permitted, is contained in fruits and vegetables. Since they are linked to other substances, they decompose slowly and give you healthy energy.
Added sugar is stripped bare. it is not bound to other substances. Refined sugars like high fructose corn syrup do not need to be digested and are IMMEDIATELY absorbed!! This will leave you with empty calories and hungry for more. Many times, refined sugar are intentionally added to other foods in order to make us crave more . Refined sugar may make you feel good in the short run, but this short burst of energy can be followed by a dip in energy. Sound familiar?
The way that this works is that this kind of sugar is released into the bloodstream rapidly. This will cause a spike in blood sugar. As a result, there is an increase in insulin in the body. Then, the insulin knocks down the sugar level. This low sugar level stimulates appetite. The cycle then repeats itself. I’ve been on it and the best decision I have made is break my sugar dependence. Once I did that, so many things fell into place for me, including weight loss, increased energy, less anxiety and depression.
If you lead a sedentary existence, then these added sugars will cause you to put up weight and may even eventuate in diabetes or heart disease.
Yes, You Can Be Addicted to Sugar…..I was!
While some people will claim that sugar addiction is not a true addiction, research indicates that it is. After you consume sugar, your body releases opioids and dopamine. Food companies are VERY aware of this and exploit it by adding highly refined sugars that will keep your blood sugars going up and down like a roller coaster causing overeating and weight gain.
Those substances stimulate you in a way akin to addictive drugs. Research also indicates that you can go through sugar withdrawal. While the withdrawal is not as severe as it is with a substance like heroin, still there is a real effect. Drastically stopping your sugar intake is not recommended, as with other addictive substances, your body will react with food cravings, irritability and low energy. When done properly, the refined ‘fast’ sugar will be gradually replaced with more complex carbohydrates that will stabilize your sugar levels due to the fiber content and slower absorption of the sugar.
Many researchers hold that, while sugar isn't outright poison, it is a rather toxic substance for your body. As stated before, sugar can be responsible for various ailments. The fact is that one-third of our country is clinically obese and statistics show that by 2030 over half of our coutry will be obese. The trends are clearly not moving in the right direction which is an indicator that the current paradigm of adding sugar to every food is destroying our health. That is serious. Diabetes and obesity are rampant, and even young children now are falling prey to the illness.
Other research also indicates that sugar is responsible for a myriad of health problems and chronic illnesses such as inflammation, heart disease, Alzheimer’s Disease, as well as showing evidence of exacerbating mental health issues.
It is implicated in more rapid aging and certain types of cognitive issues. Sugar has even been linked to some kinds of cancer. Cancer is a raging fire that destroys our bodies and its fuel is none other than glucose, sugar! For all of these reasons, it is certainly rational for a person to be concerned about the sugar in their diet.
Find the Hidden Sugar
Many people are actually shocked when they learn about some of the hidden sources of added sugar in their diet. This is probably because these people are so used to really sweet things that they don't think that some added sugars are present.
Here is a growing list of sugars that food companies use to make it look like less total sugars are contained in foods:
Sugar activates your dopamine-reward pathway your brain in the same way drugs and alcohol do.
Some hidden sources of added sugar are the following:
We really need to look out for condiments. Most people don't know that ketchup is loaded with sugar. A sugary salad dressing can turn a healthy salad into a no-no on your detox.
Also, people are not really aware of the fact that refined carbohydrates are no different than sugar. Anything that is made from bleached white flour is to be avoided on the detox.
Also, there are certain foods that you should not consume on the detox because they are too starchy. These include starchy vegetables, such as corn, carrots and potatoes.
It is recommended that you avoid fruits with a high glycemic index during the first half of your detox. These include bananas, pineapple, and watermelon. Make sure not to eat
dried fruits. They contain lots of concentrated sugar, and they may be prepared with added sugars.
Artificial Sweeteners
So, why should you avoid artificial sweeteners? Outside of the fact that they just are not healthy for you, there are other issues as well. Artificial sweeteners are many times sweeter than sugar. This can desensitize your taste buds to sweetness. This can end up in sugar cravings.
Also, artificial sweeteners are known to actually increase your appetite for sugar because your brain does not know the difference. This may lead to a counterproductive situation.
Aspartame, a popular artificial sweetener in processed foods, candy and diet drinks is 200 times sweeter than sugar. The fact that it has only a few calories is only fooling the person buying the product. Your brain thinks it’s real sugar and is now craving more. Consumption of aspartame can elevate the levels of phenylalanine and aspartic acid in the brain. These compounds can inhibit the formation and release of neurotransmitters, dopamine, norepinephrine, and serotonin, which are known regulators of mood and wellbeing. Some people do not break down aspartame properly and this can lead to a toxic build up of methanol. YES, you read that right! Aspartame is broken down into a highly toxic derivative of alcohol in your body, methanol.
What Can You Do Today:
Reduce refined carbohydrate intake (read labels to spot the hidden sources of sugar in the diagram above)
Stay away from sugary drinks: coffees, macchiatos, energy drinks and workout beverages high in sugars
Include more fruits and vegetables: they are lower in sugar and high in fiber which helps to maintain steady glucose levels
Hydrate
Reduce stress: stress stimulates cortisol, which increases need for carbohydrate intake and cravings
Connect with your emotions: this helps awareness & unnecessary snacking
Question your hunger cues: Are you eating because you are truly hunger or just bored or stressed.
Purge the Pantry: remove tempting snacks from your home or at least minimize them and keep in a separate location from other foods
Snack Healthy: Choosing healthy snack help to curb appetite and also provide nutrient to keep you going to the next meal
Don’t forget the protein: eating a balanced meal with protein helps with satiety and carb cravings
Limit foods eaten outside of the house: Assume that 99% of processed foods, commercial dressings and restaurants use cheap & unhealthy ingredients
Create Accountability: Share your goals; get a partner or explore other ways to not feel like you are doing this alone!
Resources:
Check out this article Titles “Is Sugar Really Bad News” where we dive into how sugar affects the body and why it doesn’t have to happen to you
If you have been thinking about cutting back on your sugar intake, sugar detox and whole food nutrition coaching is going to be a game-changer for you!! To book a FREE strategy session and consultation HERE to learn what’s possible for you!
Connect me on FaceBook and Instagram and check out all the useful content on nutrition, weight loss, and healthy living
WANT TO START IMMEDIATELY?
Get access to my “Science-backed and Field-Tested Fat Loss Guide” that personally helped me to lose over 100 lbs FIVE years ago and I STILL have kept off every pound!!
Tommy Markov is a Functional Nutrition Professional and Wellness Educator with a Master’s in Human Nutrition and Functional Medicine. He specializes in healing the person, not the condition. He is passionate about uncovering the root cause of his client’s ailments and incorporating an integrative mind-body approach.
Tommy’s knowledge of the interconnectedness of body systems helps him identify imbalances before they manifest into dysfunction and disease, allowing for an effective preventative approach.
Tommy has been working in the health and fitness industry since his 20’s, ranging from health clubs, hospitals, medical practices to currently founding his own thriving practice, Living Wellness Solutions, after overcoming his own health challenges.
Tommy has appeared as a guest and expert speaker on numerous podcasts, speaking events, as well as being a nutrition and supplement consultant. Most recently, Tommy became a proud partner of F.L.O.W. Wellness Center in Abington, Pennsylvania, where he incorporates Functional Medicine and Nutrition along with various other healing modalities and practitioners.
