The Problem With Sugar

Humans don’t seem to be able to control themselves when it comes to sugar intake.  Sugar has the effect of altering hormone response and brain function so that we are driven to eat more of it.

Wakefulness, energy expenditure and the brain’s reward centre are all down-regulated when we eat sugar.  For example, dopamine signalling is reduced so you feel less pleasure and want more sweets, while the hormone leptin, which suppresses hunger and signals fullness, is not elevated.

The Problem With Fructose  

Fructose was originally thought to be a great alternative to sucrose because it doesn’t affect insulin.  Recent research from the European Journal of Clinical Nutrition shows that when you consume food or beverages with added fructose, it will slow your metabolic rate, halt fat burning in the body and the liver will turn any excess fructose into fat very quickly. 

A leading Professor Robert Lustig, believes that instead of helping us to feel satisfied, the Fructose fools our brains into thinking we are not full so we overeat.  Moreover, excess fructose cannot be converted into energy by the mitochondria, instead they turn excess fructose into liver fat.

Other studies such as a Harvard review of 300,000 people found that for each 12 ounce serving of high fructose corn syrup sweetened beverage ingested a day, diabetes risk increased by a massive 15 %.  It also showed a greater risk of visceral belly fat, insulin resistance and it is thought to lead to elevated blood triglyceride levels, which is a primary indicator of heart disease risk.

Fructose = fruit sugar, however there is not actually that much fructose in fruit.  Not enough to cause concern, although you still shouldn’t ear fruit in excess (limit to 1-2 pieces of fruit a day), especially sweet fruit such as melon.  The problem lies in sources of sweetness like corn syrup, agave, maple syrup and honey, which contain a higher percentage of Fructose than fruit, especially if they have been processed.  Some agave nectars can be 92% fructose, 8% glucose.

10 Top Tips for Cutting Out Sugar

1. Eliminate ALL Processed Foods – this is the easiest way to avoid sugar.  Opt for whole foods instead – organic meat, whole milk dairy, nuts, seeds, beans, veg and fruit.

2. Read All Food Labels – you should avoid all processed foods and packaged foods, but on the rare occasions you can’t avoid anything that is on the label lists above.  It is added sugar you should be aware of, just eat reasonable quantities of food with naturally occurring sugars (milk, yoghurt and fruit).

3. Start By Eliminating Sugar Intake to 100 Calories a Day – if you are a sugar junkie then start by cutting down, rather than out.  100 calories is roughly 25 grams a day or 6.5 teaspoons.

4. Avoid all Sweetened Beverages – including any fizzy drink (diet or regular), sports drinks, energy drinks etc.

5. Avoid Fruit Juice – Juice contains none of the fibre of the fruit and most fruit juices have a whopping does of added sugar.  Even if they don’t, the liquid sugar  (much of which is Fructose) is quickly converted into fat just like fizzy drinks.

6. Minimise Fructose Intake – Save Fructose intake for fruit and avoid all other forms.  For fat loss, limit your intake to 5-10 grams of fructose a day, with very active individuals consuming up to 20 grams.  Lower Fructose fruits include most berries, nectarines, grapefruit, avocado and tomatoes.

7. Stop Adding Sugar to Foods or Drinks – Stop putting sugar in your tea/coffee

8. Accept That There Is NO Healthy Sugar – There is NO nutritional value in any form of sugar except possibly honey.  For optimal body composition, avoid ALL sugar.  Be aware that healthier sweeteners are a myth – agave is one of the worst sweeteners because it is almost pure liquid fructose with an even higher fructose content than high-fructose corn syrup (food industry loves this sweetener because it makes every type of food more palatable – from soup to bagels, to ketchup bread.)

9. Avoid Diet Sweeteners – Avoid diet drinks and other diet sweeteners because many are chemically derived and have been linked with severe health problems and cancer risk.  Ingesting sweeteners such as aspartame and splenda increase your toxic load.

10. Enjoy Stevia in Moderation – Stevia is a non-caloric sweetener that comes from the stevia bush, which is native to South America.  It has been found to improve glucose tolerance and may help fight diabetes.  Studies have also shown in can help lower blood pressure.  Stevia doesn’t cause an inulin release but it does need to be metabolised by the body, which happens via a detoxification through the liver and kidneys.  So its not turned into fat or used as energy in the body, but it must be processed and excreted, meaning you don’t want to eat huge quantities.

If you want to make a difference and cut out sugar and feel, look and be better then please make sure you get in touch to volunteer to commit to 30 days of sugar free eating.