Sugar and carbohydrates can have deep roots in your life. Sugar filled treats are often the center stage at celebrations, holidays, Halloween festivities, birthday celebrations, end of the year parties, kid’s sports games, summer gatherings, rewards for a job well done for adults and kids.
Fundraisers for schools and sports teams are often selling candy bars, cookies or pies. Sugar filled cereals and pop tarts may be ingrained in your childhood memories. You may currently be housing a candy or chocolate stash under your desk for emotional moments. Every child’s birthday party ends with pizza and a sweet treat. There is no shame in any of these things and don’t stress about your past, let’s take positive steps towards the future. Recognizing your relationship with sugar is one of the steps that can help you eliminate it from your diet. Sugar is everywhere!!!!!
Let’s start with the processing of sugar. Ready to have your mind blown?
White sugar is made by refining the sugar cane or the sugar beet. This involves multiple chemical processes that filter and boil the liquid extracted from the original source using gases such as sulfur dioxide and carbon dioxide. It’s those processes that result in the removal of all the fiber, protein, and minerals which originally counted for 90% of the natural plant. The original plant was a complex carbohydrate. It contained all the properties of a whole food—vitamins, minerals, and enzymes—all needed for proper digestion. Once the sugar is refined you are left with empty calories without any nutritional value.
Refined sugar is made with bone char made from the bones of cattle from Afghanistan, Argentina, India and Pakistan. The bones are sold to traders in Scotland, Egypt, and Brazil who then sell them back to the United States sugar industry. Not all sugar companies use bone char as part of the whitening process, more do than don’t and it is almost impossible to know which companies are using it. Beet sugar is considered vegan and not processed with bone char.
Did you know that your morning coffee contained bones from animals in other countries? Yikes!!!!
Sugar the anti-nutrient
When you eat foods with refined sugar you are eating empty calories AND your body must borrow vital nutrients like calcium, sodium, potassium, magnesium, thiamine, chromium, and zinc from healthy cells to metabolize that sugar. All sugar, natural or refined, requires B vitamins and minerals for digestion to occur. While fruits and vegetables and whole grains contain “natural sugar” they also contain those vitamins and minerals needed to process the food, the refined products do not. The body then must use its own stores to break down the refined sugar. This knocks the body out of balance.
Research shows that sugar can deplete important nutrients from our body.
When the body takes in sugar, calcium is drawn in to neutralize the effect of sugar on our body. There are direct links between high sugar consumption and osteopenia which is a precursor to osteoporosis which is a disease that weakens bones. There is also a correlation between calcium withdrawal from the body’s stores due to sugar intake and poor dental health.
Some of the other roles of calcium in the body are blood clotting, nerve conduction, muscle contraction, regulation of enzyme activity, and cell membrane function. Calcium stores in the body are dependent upon magnesium and vitamin D and fat-soluble vitamins A, E, and K. We need calcium for our body to function correctly.
Magnesium impacts our bones as well. Some magnesium works with calcium and phosphorous to give bones their strength and structure. Magnesium helps muscles to relax. Sugar consumption is one of the reasons why our society has a widespread magnesium deficiency.
One of the major B vitamins that can be impacted by sugar consumption is thiamine or vitamin B1. Thiamine is needed to produce energy. Balanced levels allow for feelings of composure, clear-headedness, and stamina. Thiamine is also very important for the liver. It activates phase 1 detoxification where foreign substances are initially broken down for excretion.
Don’t panic, let’s problem solve. Eating whole foods to restore these nutrients is more effective than taking supplements.
Calcium rich foods are:
- turnip greens
- spinach
- mustard greens
- collard greens
- kale
- Basil
- Thyme
- Cinnamon
- Full fat milk products
- Sesame seeds
Magnesium rich foods are:
- Pumpkin seeds
- Spinach
- Chard
- Soy beans
- Salmon
- Sunflower
- Sesame seeds
Thiamine can be found in:
- Vegetables
- Seeds
- Whole grains
- Legumes
Sugar can throw the body off balance and mess with homeostasis. Great ways to restore minerals in the body are eating seaweed, nuts, and seeds, Epsom salt baths made with Celtic, Himalayan or Hawaiian Red and traditionally made bone broth. You can add apple cider vinegar to the broth while it is cooking to draw out some of the calcium from the bones into the broth. Fresh pressed juices that you make at home or get from a juice bar retain the vitamins and minerals.
In the book Rare Earths: Forbidden Cures which documents Dr. Joel Wallach’s research into the realm of minerals and their relationship to disease and longevity, Wallach explains that sugar loads increase the normal rates of mineral loss in sweat and urine by 300% for twelve hours post consumption. This means that if you routinely eat sugar, there is no amount of supplementation or dietary support that will allow you to keep up with your mineral losses. Mineral depletion also causes premature aging including wrinkles and greying hair. As we age we don’t want to eat to promote the wrinkles and grey hair!
What is your relationship with sugar?
Added sugar releases opioids and dopamine in our body. Sugar can be addictive! It can be more than a fight against your willpower.
Below are some questions intended to inspire you to look at your relationship to sugar and carbohydrates and understand the role of sugar in your health and its relation to energy levels. These questions are not intended to diagnose a problem. They are here for you to think about.
What do you typically eat for breakfast?
Do you find yourself reaching for sweet foods or starches throughout the day?
Are there particular times in the day when you regularly seek out sweets or treats? (breakfast, at 4pm, after work, after dinner)
How many times a day do you consume sugar (in coffee, in food, in soda, candy, chocolate)?
Are you particularly fond of breads, cereals, crackers, popcorn and pasta?
Is there one sugary snack that has become a necessary everyday ritual?
Are there times of the day where you tend toward brain fog, fatigue, tears, anger?
Do you feel like you’re on an energy roller coaster – experiencing bursts of energy followed by crashes and lethargy?
Would you describe yourself as impulsive, argumentative, or as having a short fuse?
Do you experience anxiety, panic attacks, or trouble sleeping?
Is it difficult to get out of bed in the morning?
What is your morning disposition?
Do you have a hard time focusing throughout the day?
Have you been diagnosed with ADD or ADHD?
Do you have known allergies or food sensitivities?
Do you struggle with weight?
Do you have a family history of alcoholism, depression, diabetes, or weight issues?
Do you reach the end of the day excessively exhausted (more so than you think you should be)?
If you need to eat certain foods at specific times of the day or feel tired and reach for carbohydrates or sugar you may be experiencing a sugar crash. Some of the symptoms of a sugar crash are: headache, irritability, sleepiness, sweating or anxiety.
There can be many reasons for sugar cravings. When your body is used to high sugar and carbohydrate intake it can cause your body to be unable to regulate blood glucose levels without high sugar consumption. The body seeks balance and sugar cravings are a sign of an imbalance.
How else can sugar impact my body?
Excessive sugar intake can cause:
- immune repression
- blood sugar balance issues
- impact brain function
- inflammation
- cholesterol
- heart disease
- yeast overgrowth
- teeth and gum health.
High sugar consumption can be a hard habit to kick but you will feel so much better and the cravings will go away over time.
Let’s come up with a plan!
You are probably wondering….can I overcome sugar cravings?
YES! You can absolutely break your sugar habit. It may take a few days to feel like yourself again, but you can do it. The long-term benefits are surely worth it.
Making any diet change can feel overwhelming. Here are some steps to help you succeed:
1. Desire to make a change: once you have the desire your motivation kicks in!
2. Bringing sugar to consciousness: take note of how sugar impacts your life.
3. Go slowly: change doesn’t have to happen overnight. You can slowly reduce your sugar intake and find some alternatives that will keep you feeling satisfied.
4. Share your intentions with a friend or partner. This will help you stay accountable.
Tips to conquer sugar cravings
- Avoid artificial sweeteners that are not found in nature. They increase your appetite and sugar cravings. Artificial sweeteners can inhibit fat metabolism. Artificial sweeteners to avoid: aspartame (Nutrasweet and Equal), sucralose (Splenda), Sacharin (Sweet and Low).
- Ditch the junk food. Don’t buy it and the temptation won’t be there. Junk food can be different for everyone so define your “junk” and the foods that you cannot resist.
- Reach for fruits and vegetables. Fresh fruit and vegetables can help with sugar cravings and restore vitamin and mineral balance in our body. Summer is here! Enjoy all of the fresh berries and peaches and plums. The produce has been looking beautiful lately. Snack on carrots and hummus or cucumbers and bell peppers dipped in some balsamic vinegar and oil. Eat the rainbow!!! Choose as many color fruits and veggies as you can each day.
- Separate emotion and food. I know, easier said than done. It can be challenging and take time. Don’t be hard on yourself, just try your best. If you had a stressful day and feel a chocolate or ice cream binge coming on. STOP and breathe. Take a few deep breaths and come up with a plan. Grab the dog or kids or a neighbor and take a walk, do a yoga video or call a friend to chat.
- Social events are good for the soul and are encouraged. If you are attending an event at someone’s house, offer to bring a fruit platter or dark chocolate covered strawberries so you can stay on track or bake a low sugar dessert.
- Get up and go! Exercise and movement is great for mood and glucose metabolism. Go for a walk, take a yoga class, do some jumping jacks and sit ups. Get moving!
- Read labels. Looking at the total grams of sugar and added sugar is a good first step, however, reading the ingredients will help you pinpoint where sugar is sneaking in. There are MANY different names for sugar. To name a few:
- beet sugar
- brown sugar
- cane juice crystals
- confectioner’s sugar
- corn sweetener
- corn syrup,
- evaporated cane juice
- fruit juice concentrate
- granulated sugar,
- high fructose corn syrup,
- invert sugar
- powdered sugar
- raw sugar,
- sugar cane
- turbinado sugar
- white sugar
- brown rice syrup
- caramel
- dextrose…and there’s even more!!!
- Choose whole foods not processed foods. When you’re kicking the sugar habit rely on healthy alternatives, not modified amounts of the same old stuff. The body will quickly remember old habits. Small amounts will trigger return cravings and binges. Hidden sources of sugar in your cupboard and fridge might be cereals, crackers, yogurts, salad dressings, bagels, breads, peanut butter—any frozen or packaged foods—certainly fast foods, take out foods, packaged meat, ketchup, cocktail sauce, tomato sauce, some mustards, most sauces in Chinese restaurants, sushi rice, soy milks, mayonnaise, gum, cough syrups, and cough drops.
- Eat good fats (like nuts and coconut oil) Good fats will help to modulate cravings and stabilize blood sugar.
- Ask for help! You don’t have to do this alone. Reach out if you want help. We are happy to help you kick your sugar habit. We can offer customized recipe ideas for you and your family.
Mother Nature’s Sweet Treats
Eliminating sugar doesn’t have to equal deprivation! There are plenty of naturally sweet foods that will leave you feeling satisfied. Once you stop eating sugar, your body will stop craving it!
- Roast some slices or cubes of root vegetables (butternut squash, beets or sweet potato) with coconut oil, salt and cinnamon
- Try berries topped with some no added sugar coconut yogurt and pumpkin seeds
- Make a fruit smoothie with frozen bananas or strawberries (or both!)
- Sliced apples or pears with an almond butter smear
- Dried fruits and nuts
- Mix raw honey or coconut sugar into some plain, unsweetened, whole milk yogurt or coconut milk yogurt
- Try some sweet herb teas (Organic Decaf Good Earth is a favorite) and add some coconut milk and vanilla
- Try some celery or banana with nut butter and raisins (ants on a log)
- Fresh or dried figs, with the stem cut off, and stuffed with a hazelnut
- Frozen berries and cherries are great for snacking
- Cinnamon is a powerful herb for regulating blood sugar – sprinkle it on your banana, berries and yogurt
- Knowledge is power. We are not here to condemn certain foods but to make connections which can impact our food choices and ultimately impact our health.
Most importantly, be gentle with yourself. Keep coming back to your goal. Don’t let a slip up send you into a sugar spiral. Rein it in and get back to it. You got this.
Reach out if you want support. We are here for you.
Information adapted from Andrea Najayama at FxNA
