This article was written for Annabel & Grace, which is now part of Rest Less.
I think by now, we all know that sugar is detrimental to our health. One would have to have been living in a cave not to know this, though cave living could be the answer for avoiding it. The trouble is that in today’s world, sugar has become an integral part of our diet. From sweetened beverages to processed foods, it seems almost impossible to escape its enticing taste. However, behind its delightful allure lies a bitter truth – sugar is bad for us. And this article is being written by an addict to all sweet foods. Give me a chocolate digestive, and I have to eat four. But the good news is I am trying to cut it out of my diet, so I am now on a mission to remove it, and here’s how and why. Or maybe why and how!
The Sugar Epidemic
In recent decades, sugar consumption has surged to unprecedented levels, largely due to the prevalence of processed and fast foods, sugary beverages, and an ever-increasing number of sweetened products on the market. The average American, for instance, consumes approximately 17 teaspoons (68 grams) of added sugar daily, far exceeding the recommended limits set by health organisations. In the U.K. adults, average intakes are higher in men (55.5g/day) than women (44.0g/day) aged 19-64 years.
Sugar is added to all sorts of foods to taste sweet or preserve flavour. It’s not only found in the foods you’d expect – such as cakes, fizzy drinks and desserts – but is often hidden in foods like ketchup, bread and cereal. Check the ingredients list on the food label to see how much sugar it contains. It is not always labelled as plain sugar, so it can be tricky to spot. The following are all sugars: agave nectar, corn sweetener, dextrose, honey, corn syrup, sucrose, fructose, glucose and molasses.
Remeber it provides the body with empty calories that give us energy without any nutrients. As a result, we eat more without feeling full or satisfied. This leads to an increased risk of weight gain, certain diseases, and a cycle of highs and lows in energy levels, leaving you tired and craving even more sugar.
Sugar and Obesity
Numerous scientific studies have documented the connection between sugar and obesity. Excessive intake, especially in the form of high-fructose corn syrup, contributes to weight gain and the development of obesity.
Insulin Resistance and Type 2 Diabetes
The constant barrage of sugar in our diets can also lead to insulin resistance, a condition in which cells become less responsive to the hormone insulin, whose role is to regulate blood sugar levels. Insulin resistance can eventually progress to type 2 diabetes, a serious and potentially life-threatening disease.
Cardiovascular Health
High sugar intake has been linked to various risk factors for heart disease. It raises triglyceride levels, lowers HDL cholesterol (the “good” cholesterol), increases LDL cholesterol (the “bad” cholesterol), and contributes to inflammation and high blood pressure – all factors that can lead to cardiovascular problems.
Liver Damage
Just as excessive alcohol intake can harm the liver, so can excessive sugar consumption. When we consume too much, the liver converts it into fat, leading to a condition known as non-alcoholic fatty liver disease (NAFLD). Over time, NAFLD can progress to more severe liver conditions, such as cirrhosis and liver failure.
Dental Health
The impact of sugar on oral health is widely recognised. Bacteria in the mouth feed on sugar, producing acids that erode tooth enamel and lead to cavities and gum disease. The frequency and amount consumed significantly affect dental health deterioration.
Sugar and Mental Health
Beyond its physical effects, sugar consumption can also influence our mental well-being. Studies have shown that excessive sugar intake may increase the risk of depression, anxiety, and cognitive decline. Additionally, the temporary mood elevation provided by sugar can lead to unhealthy eating patterns, contributing to emotional eating and further exacerbating mental health issues.
Sugar and Ageing
Various factors influence the ageing process, and sugar appears to be one of them. A diet high in sugar can lead to the formation of advanced glycation end products (AGEs), which contribute to the ageing of tissues and organs, including the skin. AGEs can lead to wrinkles, sagging skin, and other signs of premature ageing.
Breaking Free from the Sugar Trap
Reducing consumption is crucial for maintaining good health. Here are some practical tips to help break free from the sugar trap:
a. Read Labels: Be vigilant about reading food labels and identifying hidden sugars in processed foods. It can make shopping quite time-consuming. However, once you have found a brand you can trust, stick with it. It is often hard to read the list of ingredients as they may be printed so small on the packet. I wonder if the m manufacturers do this on purpose.
b. Choose Whole Foods: Opt for whole, unprocessed foods that contain natural sugars and essential nutrients.
c. Limit Sugary Beverages: Minimise or eliminate sugary sodas, fruit juices, and energy drinks from your diet.
d. Snack Wisely: Replace sugary snacks with healthier alternatives, such as fresh fruits, nuts, or yoghurt.
e. Cook at Home: Prepare meals at home to have better control over the amount of sugar in your food.
Greek Yoghurt
Greek yoghurt can be beneficial in controlling insulin spikes compared to other types of yoghurt and some high-sugar dairy products. The Greek version of this yoghurt is a strained yoghurt that has had much of its whey removed. This results in a thicker and creamier texture with higher protein content. This higher protein content, along with its lower carbohydrate content compared to regular yoghurt, can help slow down the absorption of sugars into the bloodstream. It thereby reduces the insulin response.
When you consume carbohydrates, they are broken down into sugars, which then enter the bloodstream. This causes blood sugar levels to rise. In response to this, blood sugar rise, the body releases insulin to help regulate blood sugar levels. The body does this by allowing sugar to enter cells where it can be used for energy or stored for later use. Foods that cause a rapid increase in blood sugar levels lead to a corresponding rapid increase in insulin levels. This can contribute to insulin resistance and other metabolic issues over time.
The protein and fat content in Greek yoghurt can help to slow down the absorption of sugars and carbohydrates, resulting in a more gradual and moderated increase in blood sugar levels. This can be especially beneficial for individuals with insulin sensitivity, prediabetes, or type 2 diabetes. Additionally, the presence of protein and fat in Greek yoghurt can help increase satiety and reduce hunger, making it a good option for weight management and controlling overall calorie intake.
However, it is essential to consider the type of Greek yoghurt you choose, as some commercial varieties may contain added sugars or artificial sweeteners. To gain the most benefit from Greek yoghurt, opt for plain, unsweetened versions and consider adding your own natural sweeteners like fresh fruits or a drizzle of honey if desired. I no longer have honey, as the fruit makes it sweet enough.
Sometimes I think it is a matter of training our bodies to like any food or drinks, like coffee or tea, without added sweetness.
This tip about Greek yoghurt I learned from The Glucose Goddess, a French biochemist with an Instagram account and has written a couple of books. Do read Jessie Inchauspé’s books (see below) as she is an inspiration and the recipes in her book are totally delicious and you will wonder why you needed so much sugar in your life. She has so many lifestyle tips that will help you.
Conclusion
While the sweet taste of sugar can bring momentary joy, its excessive consumption poses significant risks to our health. From obesity and type 2 diabetes to heart disease and mental health issues, the detrimental effects of sugar are far-reaching. Understanding these risks and making informed dietary choices can protect our well-being and enjoy a healthier, more balanced life. Remember, moderation is the key, and with a mindful approach to our consumption, we can embrace the bittersweet truth and savour the sweetness of life without compromising our health.