We love sugar but does sugar love us?
- Natalie Wilson
- Dec 1, 2023
- 2 min read
Sugar is probably one of the most loved substances around the globe. Over the past few decades, the amount of sugar consumption has skyrocketed. With all these boxed, processed foods right at our fingertips, (and tongues), it’s so easy to consume much more sugar than our bodies actually need. Experts state that an average American consumes 100 pounds of sugar per year, 36 teaspoons or 136 grams of sugar per day. In reality, women only need about 24 grams (6 teaspoons), while men only need about 36 grams (9 teaspoons) of sugar a day. So how is it that we are consuming six times more of the amount of sugar we need on a daily basis?
Well, with sugar being just as or even more addicting than cocaine…it isn’t that hard to over consume if you aren’t aware. Not only that, but many proclaimed “health” products have excess added sugars in them as well. When going grocery shopping, take a quick peep at the nutrition labels, you’d be surprised by how much “added sugar” is in your food products.
But why should you care about sugar intake? Most of us know that sugar leads to many chronic diseases such as heart disease, diabetes, non alcoholic fatty liver disease, but it can also affect mood swings and create bi-polar disease, cause skin rashes and acne, and it can destroy your gut microbiome (the bacteria in your gut).
Should you “quit” sugar?
Given the amount of cons vs pros that sugar has, going on a sugar cleanse or sugar detox may not be such a bad idea. Or even just cutting back on the refined, white, added sugars can be really beneficial.
Signs of eating too much sugar
Brain fog
Headaches
Poor energy levels
Mood swings and irritability
Crave sugar often
What to expect on a sugar detox?
As I said earlier, sugar is an addictive drug just like cocaine and heroin; it gives our brains the “Feel good” feeling whenever we “take a hit.” You may experience sugar withdrawal symptoms such as headaches, nausea, vomiting, intense sugar cravings, and fatigue. These symptoms can last between 3-10 days. When going on a sugar detox it’s best to avoid processed foods. Include more whole foods, fruits and vegetables in your diet.
But what about fruits? Don’t they have sugar?
Yes, fruits do have sugar, but these are natural sugars that come with all the other benefits of the fruit. Fruit comes with fiber which helps to slow the digestion and absorption of sugar, whereas white, refined sugars have no fiber, so they quickly spike your blood sugar levels and lead to insulin resistance over time. If you’re still concerned about sugar intake with fruits, try eating fruits with a lower amount of sugar such as berries, watermelon, kiwis, strawberries, cranberries, and avocados.
Begin to read food labels and become mindful of how much sugar you are actually consuming. Remember to consider the serving size as well. Some products have high added sugar content in just a small portion, so be aware if you’re eating more than the recommended serving size.
Assignment:
-Begin to track the amount of added sugar you consume within a 2-3 day period. Is it more or less than what you thought? How can you decrease the amount of sugar you consume?
-Remember to do research / talk to your doctor before starting a sugar cleanse/detox.
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