Why and how to moderate sugar consumption

Once again it is sugar's turn. It is one of the most widely available addictive products on the market and the easiest to find in our pantry, even disguised as healthy foods.

You don't have to be a candy-lollipop fan to consume too much sugar. It's everywhere, and is even an ingredient in tomato sauce, mustard, and mayonnaise. It's also found in packets of chips, patacones, granola, and packaged foods (supposedly salty).

Hidden sugars build up quickly in our bodies, which is why it is important to carefully monitor the ingredients in what you and your family consume.

NOT all sugars are the same

Sugar is an inflammatory substance and consuming too much of it increases the risk of major diseases such as cardiovascular and intestinal conditions, fatty liver, of course diabetes and eventually certain cancers. Excessive sugar consumption causes tooth decay, obesity, premature aging and impacts brain function. In addition, consuming too many calories from sugar decreases the nutritional value of natural and whole foods since sugar inhibits the absorption of several vitamins and minerals.

Where to start?

Let's first understand why we crave sugar. Studies have shown that sugar consumption has a profound impact on the same parts of the brain that are stimulated by addictive drugs which can eventually lead to increased tolerance and dependence.

Excess sugar can even interfere with the hormones (leptin and ghrelin) that regulate appetite and suppress them, leading to cravings for more sugar. The good news is that even sugar cravings can be overcome.

The different sugars

To better understand sugars, let's look at some examples from our everyday menus.

Carbohydrates

You've probably heard the terms slow or complex sugars and fast or simple sugars, good carbs and bad carbs. In short, carbohydrates are the part of food that contains sugar or starch (starch is counted as sugar because the body absorbs it as glucose).

When we think of sugar, we imagine something that tastes sweet. But in reality, all carbohydrates, including those that don't taste sweet, such as pasta, rice, bread and potatoes, are broken down into the body in the form of glucose, which the body uses as fuel for the next 20 minutes (if it's not used, it's stored as fat). From our body's point of view, a spoonful of brown or white sugar is just as good as a slice of white bread.

There are two types of carbohydrates: complex carbohydrates (also called “good” or “unrefined”) and simple carbohydrates (called “bad” or “refined”). Complex carbohydrates are digested more slowly than simple carbohydrates. These foods are high in fiber, vitamins, minerals, and antioxidants. For example, brown rice, quinoa, amaranth, and some legumes, such as lentils and chickpeas, are complex carbohydrates because they take longer to be absorbed and therefore give the body more time to use the energy they provide.

Remember though, that these complex carbohydrates can also cause a spike in blood sugar if consumed in excess, so choose both the quality and quantity of your healthy carbs carefully.

With the exception of fresh fruit, simple carbohydrates (or simple sugars) are digested much more quickly than complex carbohydrates. They do not have much nutritional content because they are low in fiber, which can cause sharp spikes and drops in blood sugar. Sugar (both white and brown), refined flours, white breads, some whole wheat breads, cookies, pastries, cakes, muffins, crackers, saltines, packaged meals, energy drinks, sodas, and fruit juices are some examples.

Glucose

When glucose enters the bloodstream, the pancreas releases insulin, the master hormone of metabolism. Insulin has many functions, but perhaps the most important is to regulate glucose levels in order to transport it to the cells and use it as fuel.

However, a diet high in simple sugars and refined carbohydrates dumps a lot of glucose into your blood too quickly. As a result, your pancreas is forced to produce extra insulin, which is not good for you or your pancreas.

This can become a vicious cycle that eventually turns into insulin resistance, meaning your body becomes less effective at regulating blood sugar. Insulin resistance also affects your ability to store fat as fuel. In other words, it's not so easy to lose weight if you have too much insulin circulating in your body. And believe me, weight is not the most important thing when there is an excess of glucose and insulin in the body, since this imbalance is at the root of serious diseases of our time.

How much sugar is healthy?

The World Health Organization recommends that no more than 10 calories come from added sugars. The American Heart Association recommends a maximum of 6 teaspoons (24 grams) per day for women and a maximum of 9 teaspoons (36 grams) for men. However, it is always important to listen to your body and feel how much sugar your body can consume, tolerate and use without it being stored as fat deposits or causing blood sugar disturbances.

And remember that not all sugars are created equal.

Sweeteners

Not consuming or reducing sugar consumption does not mean that you should discard the sweet taste of your palate. Fortunately, in these times, there are several alternatives, and also healthy ones, such as stevia, yacon and xylitol. These are sweeteners from natural products whose sweet taste allows you to satisfy the desire for sweetness in the palate.

You should also know that artificial sweeteners such as aspartame, sucralose, saccharose, and saccharin have adverse effects on the body, so for your own good, avoid them. Replacing sugar with artificial sweeteners can help you consume fewer calories, but there are already several studies that show that these chemicals stimulate the craving for more sweets.

Strategies that can help you reduce or eliminate sugar consumption in your diet

Now, to help you with your project of reducing carbohydrate consumption in your diet, I have made a table that can help you and be a guide to control the amount of carbohydrates you are consuming.

If you are interested in this chart, I have it in PDF format. You can send me your email to johannakoelle@protonmail.ch and I will be happy to send it to you so you can download it and have it handy for shopping and keeping track of your carbohydrate intake.

Other strategies that can help you control your sugar intake:

1. Drink enough pure water during the day .

Many times the body is asking for hydration and we read the signals as hunger . Have you ever been hungry one or two hours after lunch? Do you feel like you need something sweet to complete your lunch? Try drinking a large glass of water to see what happens. It is quite possible that your body was in need of hydration.

2. Drink your green extract every day you can .

Cravings often stem from our body's need for some substance or nutrient, which we satisfy with a quick meal that is on hand. If you start drinking an extract or a smoothie that contains raw vegetables, your body will start to meet those needs and cravings will become less and less frequent. See my recipes at https://www.johannakoelle.com/blogs/extracts

3. Try to eat large salads .

When it comes time to eat your main dish, hopefully it will be a huge salad or at least the great accompaniment, with lots of green leafy vegetables, nuts, seeds, avocado and even olives.

Add a splash of lemon juice and pepper, or olive oil and apple cider vinegar.

The same thing happens with a big salad as with a smoothie or a green juice: it is so full of nutrients and flavours that there is no room for cravings. Give it a try!

4. Eat some protein at every meal .

A couple of weeks ago I posted on my blog How to Get Your Protein and some helpful tips for absorbing this essential nutrient for our bodies. Check it out and put together your own recipes with top-quality plant-based proteins.

5. Sleep more (or at least better)

When you don't get enough sleep, the production of hormones that regulate appetite is inhibited, making it difficult for your body to understand your body's signals about hunger and sleep. In cases of sleep deprivation, your body craves food to help you stay awake, and of course, sugar is the choice because it's instant energy.

Make an effort to get some rest. Up to 7 hours is enough if it is a deep sleep.

Here are some tips to help you reset your circadian cycles:

• Try to have your last meal at least 4 hours before going to sleep.
• Avoid exercising close to bedtime.
• Try to go to sleep at the same time every night.
• Try to sleep in as much darkness as possible.
• If you need to and can, use earplugs to isolate yourself from noise.
• Try to sunbathe early in the day to reset your biological clock.
• Try drinking infusions such as chamomile in the hours before resting.
• Avoid alcohol as it prevents you from getting a restful sleep.
• Try to avoid using artificial lights at night. It is difficult, but as much as possible, use the television, telephone, and computer to a minimum, since these incandescent lights inhibit the normal process of falling asleep.

It is difficult to avoid sugar these days because it is everywhere, but know that you are not alone and you need to be aware of what you eat, look at the ingredients in packaged foods or the ingredients you buy for your preparations. Incorporate these new habits into your daily routine and you will see the results.

These strategies I just presented to you will help you a lot, however, if you still have sweet cravings, ask yourself the following questions:

1. Have I had enough water today? My advice is to drink at least 2 liters of water a day and if you drink coffee or tea, more, since these drinks are diuretics and are not hydrating the body. Likewise, if you smoke or play sports that make you sweat a lot, you should hydrate accordingly.

2. Have I eaten the big salad (with lots of vegetables and fibre) that should accompany my main meal? If not, make yourself a smoothie with some vegetables and a green apple. This will leave you satisfied and, more importantly, with good nutrients in your body.

3. Do I feel emotionally bored? Wait 20 minutes, go out and walk around the block, or if you have the opportunity, exercise.

4. Have you recently had alcohol? If so, your body is sending you signals that it needs more sugar because insulin production in the body has been stimulated in an unusual way. You should wait, drink water and try to avoid sugar as much as possible until your insulin stabilizes.

5. Still craving sugar? Drink sparkling water with a splash of lemon juice, or an herbal tea. These drinks help a lot.

Please remember that we are a community and your comments and contributions to support the people who read this blog and are in need are very welcome.