Sugar and Your Body
As we began research to write this blog, we quickly realized that it was a massive undertaking. Between the incredible amounts of studies, editorials, podcasts and youtube videos associated with the effects of sugar on the body and the undeniable political influence that surrounds the topic, we have decided to start with the basics and revisit this topic later on.
If you have only one takeaway from this blog, let it be this: overconsuming sugar will affect your physical and cognitive health drastically, and your first step to clean eating is eliminating added sugars.
Let’s start with a quick reflection of what has contributed to Americans consuming sugar in an unhealthy way: During the Nixon administration (1969-1974), food prices in the United Stated were inconsistent, which was hurting Nixon’s political campaign. High Fructose Corn Syrup had recently been invented in Japan and was being marketed as not only a healthy alternative to sugar but an affordable additive to foods. Simultaneously, studies were being published and pushed through the Food and Drug Administration stating that fat was the leading source of heart disease and diabetes and that American’s needed to significantly reduce their intake of saturated fats.
This was the start of what some doctors and nutritionists consider a worldwide health crisis of misinformation and overconsumption of both sugar and High Fructose Corn Syrup. Because people were avoiding fat and purchasing products marketed as healthy, even though they contained added sugars, they believed they were curbing their risk for heart disease, obesity and diabetes. Suddenly added sugars were found in almost all packaged foods at the grocery stores; from the more obvious items like soft drinks, fruit juices, and cereals to the less obvious like yogurts, breads, soups, salad dressings and ketchup.
To this day, it is estimated that the average American consumes 95 pounds of sugar a year and roughly 16% of calories they consume in a day comes from added sugars. (Some sources suggest this is a low estimate).
So, why is this important to know? Because the misinformation that surrounds sugar intake is why our country is currently seeing the following statistics from the CDC:
Here is some information to begin a healthy and informed relationship with sugar.
Not all sugar is bad.
Sugar occurs naturally in many whole foods that contain other important nutrients and minerals that contribute to healthy eating, i.e. fruits, grains and some dairy products.
Sugar can be incredibly damaging to your dental health.
When you eat sugar, a glycol protein creates a type of “sweater” over your teeth. A bacteria then comes and eats that “sweater” and produces a lactic acid. It also produces a film that traps that lactic acid. This wears down the enamel on your teeth and will cause cavities. Ever feel that griminess on your teeth after you eat something sugary? That’s bacteria poop…. Who wants that?!
Sugar in excess will turn into fat
Our bodies are designed to metabolize a certain amount of sugar. It has a process of breaking down the sugar and turning it into energy. When there is too much sugar present, our body doesn’t know what to do with the excess so it stores it as fat. It is also important to note that High Fructose Corn Syrup hits our liver faster than your average table sugar, and will likely automatically be converted into fat. Do not take that to think that table sugar is a better alternative; all added sugars are not part of a healthy, balanced diet.
Consuming too much sugar has been linked to higher cases of Diabetes, Obesity and heart disease.
Over Consuming sugar will trigger an inflammatory response in your body. Ever notice your ankles or fingers swelling after splurging?
Some doctors and nutritionists believe that sugar is “addictive.”
Sugar corresponds molecularly with the taste buds on our tongue. When sugar hits those taste buds, there is a perfect fit which sends a signal to our brain “this is sweet.” When in the outdoors or wild, some suggest using this fascinating relationship to your advantage when deciding if a plant is poisonous or not. Sweet = good and Bitter = not good.
The problem with this is that sugar also releases dopamine in our brain, which makes us feel good or happy with very little effort. Exercise also releases dopamine in our brain but takes a lot more energy than grabbing a cookie.
In addition, that very pleasing reaction with our taste buds can become habit forming, leading people to overeat sugar and dulling our ability to enjoy more natural, whole foods. These ideas, coupled with the overwhelming amount of sugary foods that are easily and readily available to eat, have led many people down a dark road of grossly over consuming added sugars, and grossly under consuming the important nutrients and minerals found in whole foods.
The bottom line? Eliminate added sugars from your everyday diet. Reserve those splurges on cookies or a cocktail for extra special occasions and know how imperative it is to get back to your clean eating immediately.
Sugar is not bad in moderation especially when it comes in foods in which it naturally occurs. Always check the nutrition facts on packaged foods - look specifically at how many grams of sugar are in the product and especially consider grams of added sugars. When you do spluge, observe your reactions closely. Are you tired? Are you bloated? Do you feel slightly sick? Is it difficult to focus? Remember to always come back to your clean eating and you can take control of your health and lower your risk of diabetes, heart disease and obesity.