Did you know that the average American consumes 22 teaspoons of sugar per day?! That’s 355 calories, just from sugar alone. It’s a difficult thing to avoid when it is hidden in just about everything! Sugar is in packaged foods, cookies, bread, cereals, instant oatmeal, peanut butter, crackers, applesauce, sushi, baked beans, sauces, condiments, canned soups.. even vitamins and cough syrup?!
Why sugar makes us feel good
Sugar makes us feel better for many reasons, it stimulates the release of dopamine in the brain which helps with mood. It’s only natural that when something makes us feel good we want more of it!
Then, withdrawal symptoms
It’s a well known fact that when we experience theses cravings, withdrawal symptoms, and relapse symptoms that these symptoms are similar to those of cocaine and heroin abusers. That’s how addictive it is but also socially acceptable!!
Sugar is a reward
Sugar is used to help the mood when feeling depressed, used as “treats” and “rewards” for children, and used to celebrate special events and holidays with birthday cakes, cookies, brownies, chocolate bunnies, fruit punch, candies, and of course the list goes on.
Carbs are also forms of sugar because of how they break down in the body. Carbohydrates such as bread, potatoes, and pasta break down into glucose, which is your body’s preferred source of energy.
Complex Carbs Vs. Simple Carbs
We have complex carbs and simple carbs, our body uses complex carbs (whole grains, beans, and veggies) much slower than simple carbs.
Complex carbs last longer since they take longer to digest and therefor provide us with sustained energy, preventing our blood sugar from spiking since they usually contain fibre as well.
What to look for on labels and try to lower/avoid:
- Brown Sugar (still sugar! sometimes caramel colouring or molasses is added to it but doesn’t mean it’s healthier)
- High-fructose Corn Syrup (HFCS)
- Corn Sweetener, Corn Syrup, Corn Syrup Solids
- Dextrose, Fructose, Glucose, Maltose, Sucrose, Lactose
- Raw Sugar
- Fruit Juice Concentrate
- Maple Sugar, Processed Table Syrup
- Malt
Effects of sugar on the body:
- aggravates asthma,
- promotes mood swings,
- linked to changes in personality,
- mood disorders,
- mental illness,
- development or worsening of arthritis,
- contributes to hyperactivity and difficulty concentrating especially in children,
- reduces the HDL cholesterol (good) and increases the LDL (bad) cholesterol,
- increases risk of Crohn’s disease and ulcerative colitis,
- and leads to kidney damage
Ingested sugar causes an acidic effect on the body leaving you more susceptible to disease, viruses, and colds.
Since our bodies are constantly trying to maintain alkalinity it does this by pulling minerals from our bones and when this happens too much it can result in mineral deficiency which results in osteoporosis over time from lack of calcium and magnesium in the bones.
Immune Suppression:
Our white blood cells (the blood cells responsible for fighting disease and bacteria) require vitamin C to deal with viruses and help to fight for our immune system. Glucose and vitamin C are very similar in chemical structure and so they actually compete with each other for uptake into cells, so the more sugar consumed, the less vitamin C we have. This slows our immune system down. With the exception of real, fresh fruit, simple carbs are all of the processed and refined sugars and starches.
Weight Gain:
Leads to weight gain since the body stores it as fat. Sugar consumption leads to a surge in insulin which signals the liver to take excess sugar and convey it to fat for storage. After an immediate energy boost it is followed by a crash as the blood sugars drop and leaves us feeling tired and sluggish and craving more sugar. This becomes a viscous cycle. It can be easy to become a sugar addict.
Healthier sweet alternatives:
Many natural alternatives contain minerals and many healing properties and benefits. Even the healthier alternatives should be used in moderation, as there is such thing as too much of a good thing!
Raw un-pasteurized honey:
It’s anti-viral/ bacterial/ microbial, contains antioxidant properties, probiotics, phytonutrients, and live enzymes. You want it to be raw and un-pasteurized so that it contains the health promoting benefits. Honey doesn’t go bad so there is no need to pasteurize it.
Pure maple syrup:
Made from tree sap (the real deal), high in zinc and manganese
Stevia:
It has no calorie content, comes from the stevia plant, contains phytonutrients, minerals, vitamins, anti bacterial and microbial properties.
Sucanat:
Un-refined cane sugar. Sugar cane that is clarified, filtered and evaporated and crystallized.
The vitamins and minerals are still present after this process and since it is sweeter than sugar you can use less.
Black strap molasses:
A Powerful source of iron (necessary for energy and red blood cell production), great source of calcium (important for healthy bones, regulates enzyme activity, and aids in nerve function).
Palm sugar:
Low on the glycemic index, high in potassium, copper, magnesium, iron, vitamin C, and zinc.
Coconut crystals and syrup:
Low on glycemic index, helps with blood sugar balancing, and is rich in minerals.
Out of these I would have to say pure maple syrup and raw honey are my favourite sweeteners. I love that they have so many healing properties and I LOVE the taste!
What are your favourite natural sweeteners? Please feel free to ask questions, offer your own struggles or challenges, and comment on your progress below in the comment section. Also, invite friends and family to read and learn this info and let’s Be Healthy and Feel Fabulous together!
This article was created by Laura Harvey at Fresh Senses. We at The Naked Label love to follow Laura because she’s not only a tell-it-like-it-is Registered Holistic Nutritionist, but she’s also super passionate about healthy cooking and fresh, real food. We are ALL about that! Be sure to check out Laura Harvey’s website for more great health tips, upcoming workshops and recipes: Fresh Senses.
Photograph by Laura Harvey.
