Sugar has had a lot of bad press in the last decade: it is linked to (too) many chronic diseases, but we find it everywhere ! Find out what you can do about it and still enjoy the simple pleasure of a sweet treat again.
Sugar: Why is It So Bad?
Sugar as we know it, comes from the sugar cane, and was traded like gold a few centuries ago. But now, because our brain LOVES sugar, we want more of it, always. It activates the dopamine, or pleasure hormone, and when you eat too much of it, it’s easy to become addicted.
That’s why the food industry has made it their mission to add sugars everywhere so you’d reach for the packet of biscuits or the flavoured crisps one too many times.
In Europe, I feel like we’re more regulated than the US in terms of the food industry but ultimately, all processed foods and even simple items like peanut butter have got sugar in it. That’s why it’s important to know your facts.
Why is it so bad? Well, get ready for a long list of depressing facts.
Consuming added sugars, or table sugar, increases your hunger and desire for foods, which leads to eating more. It also can lead to built-up resistance to leptin, the hunger hormone, so you don’t know when you’re satiated anymore. This means you’re more likely to become overweight or even obese.
Having too much sugar in your blood can over time deregulate the role of your insulin, which is to manage the fat cells traffic. When you’re insulin-resistant, you develop diabetes 2.
Another gloomy fact, is that cancer cells feed off sugar and will thrive if you consume a lot of sugar. So cut off when you can. That means alcohol too.
The anti-aging industry might not tell you this, but sugar oxidises your cells which means they won’t regenerate as well as they should. We care because it means that our wrinkles appear quicker. Antioxidants are our best Friedan to tackle ageing and detoxifying.
A big culprit in this whole affair is sodas. They are so easy to drink, and so full of sugar. It’s basically liquid calories that we drink mindlessly, sometimes several times a day. Andrew Weil says that if you want to tackle the obesity problem, start by removing sodas. That will have a huge impact.
Natural Sweeteners
Don’t be fooled by artificial sweeteners, they are no better. Aspartame and the likes of them might be low in calories but they have no nutritional value. Some studies have shown a link with appetite gain due to being unsatisfied with the sweetness of the sweetener.
But fortunately, we have alternatives !
There are types of sugar that have not been processed or modified, and even though you should still use them moderately, they are better for your body.
Think about maple syrup. This is one of the purest sugars, and its smoked taste is incredible. It’s by far my favourite. And it’s vegan, if you’re mindful of that.
Honey is another good one – not vegan – but still highly sweet. You can easily add it to cakes, sauces, and stir-fries. Depending on the trees the bees were gathering pollen from, the taste might differ. The provenance of the honey is a good thing to check as well – I often see mix of European and non European honeys on the label. What does that mean, where is the rest coming from?? Anyway, buy local if you can.
Other alternatives like coconut sugar is good, though agave nectar is controversial – some say it’s good, others say it’s not.
Basically the rule of thumb here is that it’s one ingredient you have to consume in moderation. Not at every meal, don’t drown your yoghurt in maple syrup, don’t eat flapjacks every day. Use your intuition.
And eat fruit ! They’re natural and full of vitamins, they have actual nutritional value.
How to Reduce Cravings
When you start reducing your sugar intake, in can be tough at the beginning. My mum always says that when she cut down on sugar seriously, she had withdrawal symptoms. She laughs about it but the struggle was real.
Even when you don’t eat chocolates every day and add sugar to every cup of tea and coffee you drink, you might not realise how much sugar is hidden in your food. The best way to control that is to make your food from scratch, always.
One tip I have for you, is to eat sweet vegetables to satisfy your sweet cravings. Eat carrots, sweet potatoes, all squashes and pumpkins, sweetcorn, onions, sweet peppers.
And make sure to prepare treats with natural sugars so that when you want something, you have a snack at hand. That will prevent you from going to the shop and buying anything you see.
I hope you enjoyed this article and learnt something new maybe.
For sweet treats using natural sugars, check out my Pecan and Cacao Energy Balls, or Peanut Butter and Chocolate Cookies, Healthy Banana Bread Recipe, and Orange & Polenta Cake.
