Have you grown up consuming unhealthy amounts of sugar? It’s probable safe to say that most of us have. Sugar has almost become an unavoidable part of life. You might even think you are not having that much sugar, if you don’t add a teaspoon to your coffee or tea, or sprinkle it on top of your morning cereal. You might even be a person who truly believes you’re not eating any at all.
However, sugar often sneaks its way into our foods without us even knowing. Now you might also be a person who questions why sugar is classed as being so evil if it is a natural food, and it is a great question!
The thing is, sugar isn’t inherently evil, it’s a natural part of many foods like fruits, vegetables and even honey. The real issue lies in the form sugar takes, how much of it we consume, and how it’s processed before we eat it.
The addition of processed, concentrated sugar to other foods is what makes it not a clean food! While sugar in moderation isn’t harmful, consuming it in large amounts over time can lead to serious health issues, such as weight gain, type 2 diabetes, and even some cancers.
Natural Sugars and Refined Sugars
Natural sugars, like the ones I just mentioned, also have essential nutrients like fiber, vitamins, and minerals. For example, the fiber in fruit slows down how quickly sugar is absorbed into your bloodstream, helping to keep your energy levels more steady.
Alternatively, added refined sugars, such as is found in sodas, sweets and candies, and many baked items, are stripped of these nutrients during processing.
Refined sugars are a concentrated energy source without the nutritional benefits that come with eating whole, clean foods. These refined sugars are digested almost instantly and hit your bloodstream quickly, causing those nasty blood sugar spikes and crashes, which are the ones that can lead to cravings and also fatigue. This rollercoaster effect strains your metabolism and often leads to a cycle of cravings that becomes really hard to break.
This impact affects your mind too. Your brain perceives sugar as a treat, so it releases dopamine, which is your feel-good hormone. Because it feels good, you want more, which creates a dependency. You soon start to crave sugar to feel better, which is no different to other forms of addiction.
If It’s So Bad, Why Is Sugar Added Everywhere?
This is another great question! Refined sugar is cheap, tastes great, and enhances the texture and shelf life of processed foods. All good reasons for the food manufacturers to add it wherever they can. This convenience for them, however, comes at the cost to you, as it can lead to your overconsumption.
Even with naturally occurring sugars, it’s possible to have too much. Too much of a good thing is not always a good thing! If you eat too many sweet fruits or drink too many fruit smoothies, your sugar intake adds up, especially if you’re not balancing them with other macronutrients like protein and healthy fats.
Breaking the Cycle with Clean Eating
The first step to breaking free from sugar is understanding its hidden presence in your diet. Sugar lurks in surprising places! Look at your pantry and fridge items. How much sugar is in your salad dressings, sauces, and even so-called healthy snacks? Are you horrified?
To switch to a healthy diet, start filling your pantry with clean foods only, that way you will eliminate the refined sugars sneaking in and ruining your health. It’s time to start focusing on whole, unprocessed foods.
By preparing your meals around fresh vegetables, lean proteins, whole grains, and healthy fats, you will be creating balanced dishes that stabilize your blood sugar levels, preventing the intense cravings sugar creates.
Once you break the habit, your taste buds will also change. What once might have felt like a subtle sweetness, will soon become overwhelming! You may find that some things taste too sweet, however, you will also learn to appreciate the natural sweetness of fruits and vegetables so much more.
Breaking free from sugar cravings and addiction can be done if you start eating clean foods. It’s all about how much you consume and the form in which it appears. If you choose whole foods over processed ones and pay attention to any added sugars, you will be taking a step in the right direction. Think natural sugars only and leave the refined ones out of your life.
