All things in moderation…A little bit won’t hurt… All justifications for consuming sugar in some amount. The question is should it be consumed at all? The problem with sugar is that it is not a food group. By itself it contains no nutrients, no protein, no healthy fats and no enzymes. Just empty calories with no nutritional value that pull minerals from the body during digestion.

Natural sugars versus added sugars:

Fruits, vegetables, beans, nuts and whole grains contain simple sugars. When simple sugars are naturally found in whole food, they come with vitamins, minerals, protein, phytochemicals and fibre. The presence of fibre makes a significant difference because it slows down the absorption of sugar, which moderates its impact on blood sugar. When any type of sugar is added to foods, you consume calories without nutrients or fibre. This type of sugar, called added sugar, is bad sugar.

Health concerns:

Bad sugars increase your risk of obesity. When sugar enters your blood-stream, your pancreas releases insulin. When that happens, sugar stays in your blood which increases the risk of developing Type 2 diabetes. Excess sugar also causes an increase in triglycerides, which contribute to cardiovascular disease. Bad sugar will suppress your immune system, cause premature ageing and increase the bacteria in your mouth that erodes enamel.

What about sugar alternatives?

Honey: The appeal of honey is that it is not just fructose or glucose, but a mixture of all sorts of compounds. Honey improves blood lipids, is anti-inflammatory and has minimal effect on blood glucose levels.

Agave nectar: Despite the fact that is comes from a cactus, this is processed and refined and contains an absurd amount of refined fructose.

Aspartame: 90% of diet sodas contain aspartame, a laboratory-created sugar alternative. Some studies have cited an increased link with aspartame and cancer, more research is needed on this.

Sucralose: A non-caloric artificial sweetener is 600 times as sweet as table sugar and is needed in small quantities to get the same “sweet” effect. It has a negligible effect on blood glucose levels.

Stevia: Is a naturally occurring sweetener from the sunflower family and has a lower effect on blood glucose levels.

Saccharin: Is another artificial sweetener linked to the increased risk of cancer within laboratory rats and labelled by the US as dangerous. More studies need to be conducted on this one.

If you are going to eat sugar, get it from naturally occurring sweeteners.

Tips to stop sweet cravings:

• Exercise! Sugar raises serotonin and dopamine levels, which play a role in your cravings. Exercise can do the same thing!
• Increase protein and fat intake, both will make you feel fuller for longer.
• Read food labels. Avoid high sugar foods to kick the addiction.
• Skip artificial sweeteners. Saccharin or aspartame don’t curb cravings for sugar and may present higher risk of cancer.
• Chew sugar free gum.
• Get rid of sugary snacks.
• Eat a small piece of dark chocolate instead of a candy bar.

Sugar is highly addictive, horribly debilitating and freaking delicious. Most importantly, understand that what you really want (a happier, healthier life) can’t happen if you keep settling for what you want right now (sugar!)

DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.