I have been focusing on detoxing since reducing stressors can improve overall health and decrease inflammation. Sugar is one of the most prevalent toxins in society. In the past, it was reserved for the rich and elite, used sparingly as a luxury item. However, now the average American consumes over 150 lbs. of sugar each year, which contributes significantly to the health crisis in this country. The World Health Organization recommends a daily sugar intake of 50 grams or 10 teaspoons, while functional medicine guidelines suggest a consumption of 25 grams or 5 teaspoons per day due to its detrimental effects on the body.
There are two types of sugars:
- Simple which are naturally occurring and become carbohydrates like those found vegetables, fruits, and grains. These are the sugars we should be consuming for energy.
- Refined which come from the sugar cane plant and are used to make processed and sweetened foods, like baked goods, cereals, and white flour products.
Why refined sugar should be avoided:
Addictive
When an individual consumes sugar/glucose, the brain produces significant surges of dopamine. This response resembles the brain’s reaction to the intake of substances like heroin and cocaine. It generates cravings. Food manufacturers are aware of the addictive nature of this substance and intentionally include it in their products. Food items aimed at children have higher sugar content compared to their “adult” counterparts, which leads to early addiction to these products. This detrimental addiction can result in early food dependencies, childhood obesity, and non-alcoholic fatty liver disease in children.
Disrupts hormonal balance
The body craves balance, and excessive sugar sets the body on a hormonal roller coaster. When glucose enters the bloodstream, the body reacts by releasing the hormone insulin, which assists in utilizing glucose for energy. Alongside insulin, hormones like Glucagon, Epinephrine, Norepinephrine, and Cortisol play a role in regulating blood glucose levels to maintain equilibrium.
If there is a constant presence of insulin in the blood, the body may gradually become less responsive to it. Consequently, the surplus glucose remains in the bloodstream, potentially resulting in fatigue, brain fog, depression, and even diabetes.
Causes weight gain
When you consume sugar, your body stores fat. The rapid increase in blood glucose levels triggers an immediate surge in insulin, which is the hormone responsible for storing fat. The more sweets you consume, the greater the amount of insulin your body releases, leading to an accumulation of fat.
Increases estrogen
As stated previously, spikes in insulin generate fat cells. Fat cells actively produce estrogen. This surplus of fat can result in estrogen dominance and disrupt hormonal balance.
Causes skin issues
Glucose in your bloodstream binds to proteins and generates detrimental free radicals known as Advanced Glycation End-products (AGEs). As AGEs accumulate (their development increases with higher sugar intake), they harm the surrounding proteins, resulting in a rigid impact that damages collagen and elastin in the skin.
Additionally, the liver, which is responsible for eliminating surplus estrogen, prioritizes other metabolic functions when it becomes overwhelmed with processing toxins. When estrogen accumulates in the body, it can contribute to breakouts.
Strains the liver
Any excess glucose in the blood is turned into fat cells. The liver is one of the places in our bodies that stores this excess fat. Over time, liver cells are gradually replaced by fat cells, leading to non-alcohol related fatty liver disease. There has been an increase in kids being diagnosed with non-alcoholic fatty liver disease, which is due to high sugar, low nutrient diet.
Increases cholesterol
Overeating this addictive substance can raise your low-density lipoprotein (LDL) cholesterol levels, a risk factor for heart disease. LDL is responsible for the accumulation of cholesterol in your arteries. To stay heart healthy, it’s essential to limit your consumption of added sugars.
Negative impacts on digestion
Excessive intake can promote yeast overgrowth in the gut, leading to an unhealthy gut microbiome and bacterial imbalance. Sugar that the body cannot break down and absorb effectively remains in the bowels, where it undergoes fermentation. This slow movement of it through the large intestine provides nourishment to harmful bacteria and yeast, resulting in the accumulation of gas. The presence of this gas can cause cramping, spasms, and pain.
Why reading labels matters
Hidden sugars
Reading labels is critical in eliminating added sugar from your diet. Consumers are challenged since packaging and marketing targets our health fears. Products can be labeled as Sugar Free, or No Sugar added, but there are over 75 names that have been created for sugar, making it difficult to know what is safe to eat. By creating these sneaky new names, companies can use labels stating that there is no sugar added in their products.
Artificial Sweeteners
“No sugar added” is different than “sugar-free.” Sugar free may mean it contains sugar substitutes and artificial sweeteners. These have a more concentrated sweetness, up to 3000x that of sugar. It has been shown that artificial sweeteners spike blood sugar in same way as regular sugar. In addition, these artificial sweeteners are disruptive to gut microbiome and some are linked to cancer.
Sugar Detox
Over the years, I have experimented with various eating approaches, including Whole30. Through my experience with W30, I came to realize that sugar permeates everything. The program enlightened me about the importance of scrutinizing labels and consuming whole foods. I maintain a focus on predominantly consuming Whole30-approved meals and avoiding added sugars in my home. It was not an easy endeavor, but it presented a significant challenge that permanently altered my taste preferences and tolerance for sweets.
Apart from Whole30, there exist other resources that can assist in eliminating sugar from one’s diet. Rachael Deveaux, the author of Rachael Good Eats, offers an e-book called, 7 Day sugar detox which serves as a guide complete with meal plans and recipes to help individuals overcome their sugar cravings and reset their habits for a week. Will Cole, a Functional Nutritionist, also provides valuable suggestions on how to break free from the allure of sugary foods.
Coming off sugar
People can experience challenging side effects like cravings, digestive issues, fatigue, moodiness, headaches and flu-like symptoms when coming off this addictive substance. Hydrate, consume bone broth and add supplements like magnesium and NAC to support yourself.
Because of this withdrawal process, it is important to eat nutrient dense foods. I found myself eating a lot more protein than was typical for me when I was reducing added sweeteners. It is also helpful include healthy fats like nuts and avocado for satiety and to reduce cravings.
Sweet treat options
When looking for something sweet, the best choice is fresh fruit. Fruit contains fructose, but also fiber to slow the spike of insulin and offers vitamins and beneficial phytochemicals. People may think that dried fruit is a healthy choice, but these are very high in sugar and not optimal fuel for the body. I recently bought dried blueberries without reading the label and discovered they had 23 grams of sugar a serving (4.6 tsp) when 25 grams of sugar daily is recommended dose. I threw them out immediately.
If I need something sweet, I look for paleo recipes, which opt for unrefined sugars like honey, maple syrup or coconut sugar. These sweeteners at least have some phytochemicals and other benefits.
This highly addictive substance can have detrimental effects on many aspects of our health so any steps to reduce your intake will reduce inflammation and will be beneficial to all systems.
