Intro

I attended a practical for school that was based on the dangers of sugar and tips on how to break free from sugar addictions. I found the information quite fascinating and felt inclined to share what I learnt, so people could come up with their own personal opinions and interpretations. I also added in additional information from research I had found. The information presented is from the states, but it does not make the information any less valid.

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History

In the 1700’s, the average person consumed about 4 pounds of processed sugar per year. Sugar was seen as medicinal, because just getting a teaspoon of sugar would provide the body with tons of energy. It was very expensive and was not available to the regular population.

In the 1800’s, the average person consumed about 18 pounds of sugar per year.

In the 1900’s, individual consumption had risen to 90 pounds of sugar per year. City centers were more condensed and sugar was more easily available to the public.

In 2009, more than 50% of all Americans consumed one-half pounds of sugar per day, which is translated to 180 pounds of sugar a year.

Today, the United States Department of Agriculture (USDA) reports that the average American consumes between 150-170 pounds of processed sugar in one year. It has gone down, but is still way too high.

Robert Lustig is an endocrinologist who specializes in child obesity and endocrinology.  Lustig states, “Sugar is celebratory. Sugar is something that we used to enjoy. Now, it basically has coated our tongues. Its turned into a diet staple, and its killing us.” Sugar is linked to the development of diabetes, obesity, heart disease and hypertension.

In the late 1940’s physicians and patients began to embrace the idea that a low fat diet would prevent heart disease and weight loss.

By the 1960’s, the low fat diet was not just seen to be good for high risk heart patients, but good for the overall health of the nation.

After 1980, physicians, the federal government, the food industry and the media all strongly believed that a low fat diet was the best approach, even though there was no clear evidence proving it prevented heart disease or promoted weight loss. Ironically, during this time, Americans were actually gaining more weight to what many have called the obesity epidemic. Removing fat from food with the perception it will work towards weight loss is counter intuitive, because when fat is removed from food it is replaced with sugar. Whatever is not used, is stored as fat in the body. Sugar also contributes to a lack of healthy gut flora which is beneficial for weight loss. Sugar feeds the bad bacteria in the gut, making it difficult to lose weight. So to relate back, fat-free does not always mean better. It comes down to eating the right kinds of fats for the body. The body needs fat in order to survive. Fat is used to store energy, insulate us, protect vital organs, act as messengers, and assist proteins in doing their job properly. Not only that, fats also start chemical reactions used to control growth, immune function, reproduction and other basic metabolic functions (Berge, 2008).

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Crime & Standard American Diet (S.A.D.)

Modern day diseases began to skyrocket and 30-40% of healthcare expenditures in the USA go to help address issues that are closely tied to the excess consumption of sugar. Symptoms of high sugar diets include poor focus, hyperactivity, impatient, forgetfulness, and impulsiveness. There was a study done in the 1980’s stating that criminal behavior has been linked to a diet high in sugar, processed and refined foods. Stating that nutrient bankrupt diets are linked to issues later with substance abuse (Diet, Crime and Delinquency, 1980).

Dr. Stephen Schoenthaler worked with the Los Angeles Probation Department Diet Behavior Program and observed 1,382 incarcerated delinquents placing them on a low sucrose (sugar) diet.

A reduction was seen with:

• 86% drop in repeat offenders
• 72% drop in narcotic offenders
• 62% drop in rape offenders
• 59% drop in burglars
• 47% drop in murderers
• 43% drop in assault offenders

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Goldilocks and The Three Bears

Food companies and businesses have zero regulation on how much sugar they are allowed to put into a product. Companies take advantage of this poor regulation and use excellent marketing skills to reach a vast amount of people. They research what is the “sweet spot” between what is too much and what is too little sugar for the average person. They are looking for just the RIGHT amount of sugar needed to make individuals crave more of their product.

This creates an addictive society reliant on sugar to make us happy.

“Today by the time the average child in a developed country turns 8 years old, they’ve had more sugar in their lives than the average person did in their entire lifetime just one century ago” – Prevent Disease.com

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Riding that sugar roller coaster

The sugar craving is a continuous circle:

1. Eat sugar
2. Feel amazing
3. Get tired
4. Hungry again
5. Eat sugar

It becomes a constant roller coaster of blood sugar highs and lows. Poor energy is linked to an imbalance in blood sugar levels in the body. Starting your day out with a natural, whole foods breakfast helps maintain blood sugar levels throughout the day so one is less likely to become tired, irritable, and experience constant sugar cravings. This can help with weight loss goals. For example, pop has 9 tsp of sugar. There is nothing in the pop to slow the absorption of sugar, such as fat or protein, so the body goes into a state of shock. The pancreas secretes an overabundance of insulin to remove the sugar from the blood stream and carries the glucose up into the cells of the body. Glucose provides immediate energy, so when all that glucose has been removed from the blood stream, it leaves a person having a lack of energy, focus and mental clarity, leading them to crave more sugar. Sugar stimulates the reward center of the brain and releases a spike of Dopamine, the feel-good neurotransmitter, which makes an individual only want more. This is how insulin resistance, diabetes, heart disease and hypertension can occur when there has been a long term imbalance in blood sugar levels.

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Rats find Oreo cookies more addictive then cocaine

There was a study out of Connecticut College where they wanted to see how the brain of rats was affected by both sugar, cocaine and morphine. The rats were first fed cocaine and morphine to stimulate the addiction and then were fed Oreo cookies. The experiment found that rats found the Oreo cookies just as addictive as cocaine, if not more, because after two days the rats completely ignored the drugs and turned to the cookies instead. Particularly eating the middle part of the Oreo first, just like many human consumers. Not only that “-the researchers found that eating cookies activated more neurons in the brains ‘pleasure center’ than exposure to drugs of abuse” (Strauss, 2018).

This picture shows the brain of the rats on both sugar and cocaine. It is clearly shown that the rat on sugar highlights the pleasure centers of the brain more then cocaine did. Sugar has become a more sociably acceptable drug in today’s world.

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Malnutrition

Whenever you eat something that’s processed or refined you remove room for nutritional food. This leads to an imbalanced microbiome, poorly functioning immune system, frequent illnesses and poor recovery. The moment sugar is ingested, the immune system can be suppressed anywhere up from 30 minutes to 6 hours. Red blood cells stop functioning properly and can actually stop moving, reducing the chances of absorbing vitamin C. Vitamin C is commonly known as the vitamin you take when suffering from a cold or illness. This makes it difficult for the body to fight off infection when sugar basically halts normal body processes. Sugar has negative effects on aging by increasing inflammation in the joints, damages arteries and weakens muscles. Sugar damages collagen and elastin production in the skin by interfering with the cells ability to repair themselves. This is linked to the appearance of wrinkles and sagging. Consuming an excess amount of sugar stimulates breakdown in the body.

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Where is Sugar Hiding?

Sugar is in:

• Marketed “health foods”
• Condiments: ketchup, relish, mustard, salad dressing, BBQ sauce
• Baked goods
• Processed meats (bacon is cured with sugar)
• Cereals and granola
• Yogurt
• Canned or jarred fruit
• Fruit juice
• Dried fruit
• Frozen meals

Companies are trying to trick us by using a variety of names for sugar.

Reading labels

Helpful hints and warning signs:

1. Look for names ending in “ose”
2. If there is a syrup added
3. If a product claims to be low fat

When looking at labels, 1 teaspoon equals 4 grams of sugar. This provides a way to calculate how much sugar is in a serving. For example, if a product says 4 teaspoons of sugar, that equals 16 grams of sugar. When only seeing 4 teaspoons it can come across as not that much sugar.

“Doubt and confusion are the currency of deception, and they sow the seeds of complacency” -Unknown

Sugar industry still confuses everyone and creates doubt. Some people may think the super market would never release or sell something that is detrimental to their health.

“High doses of free fructose have been proven to literally punch holes in the intestinal lining allowing nasty byproducts of toxic gut bacteria and partially digested food proteins to enter your blood stream and trigger the inflammation we know is the root to obesity, diabetes, cancer and heart disease.” – Unknown

There is no digestion required for high fructose corn syrup, which allows for quick absorption into the bloodstream. Fructose goes right to the liver and over time triggers lipogenesis which is the production of fats like triglycerides and cholesterol. This can create liver damage and a condition called fatty liver disease.

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Sugar in products in relation to Krispy Kreme Donuts

1. One Dole fruit cup = 1 ½ Krispy Kreme donuts (17 grams of sugar per serving)
2. Campbells tomato soup = two Krispy Kreme donuts (20 grams of sugar per serving)
3. Kraft Fat-free French dressing (1/4 cup per serving) = 4 Krispy Kreme donuts (42 grams of sugar per serving) fat free and low fat have the most sugar.
4. Yoplait yogurt – 2 ½ Krispy Kreme donuts (26 grams of sugar per serving)

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Healthy and Simplicity can Coexist

What to expect when you eliminate sugar:

“Excessive sugar intake causes serious dependence and that the removal of sugar creates withdrawal symptoms…withdrawal from sugar is qualitatively similar to withdrawal from morphine or nicotine.”- Dr. C. Colantuoni

What to Expect

• Anxiety
• Depression
• Impulsivity
• Hunger and cravings
• Headaches
• Fatigue
• Muscle aches and pains
• Nausea
• Chills or sweats
• Insomnia
• Strange dreams
• Boredom
• Gas and bloating

Obstacles of successful elimination

1. Establish different routines
2. Lack of belief
   • Learn about the food you are eating
   • People who have the most success, continue learning for themselves
   • Reminding oneself by watching educational videos/documentaries
   • What is the end goal?
   • Changes can happen in a few weeks to a month (sustained energy)
3. Psychological attachments
   • Emotional reasons for sugar addiction
     • Are they tied to childhood experiences/comfort food/memories
   • Identifying emotional triggers

It is important to address the emotional side of a food addiction. Is there any emotional ties to a certain food? Do some foods produce feelings of happiness or sadness? Why is that? Questioning routines, habitual eating patterns and looking deeper into oneself will help bring awareness and clarity that could make it easier to get past a food addiction.

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How much sugar is acceptable in a day?

According to the American Heart Association, the maximum amount of added sugars you should eat in a day is:

Men: 37.5 grams or 9 tsp

Women: 25 grams or 6 tsp

9 tsp = 1 can of pop

Sadly, this recommendation doesn’t put into the quality of the sugar one is eating. Not all sugar created is equal.

Acceptable sugars

• Raw honey is one of the most medicinal foods on the planet
• Pure maple syrup
• Molasses
• Yacon Syrup is a prebiotic and a root, and by-passes the digestive tract
• Dates
• Lucuma
• Green stevia

Medicinal properties include:

• Antioxidants
• Fights against inflammation
• Contain vitamins and minerals
• Enzymes
• Phytonutrients
• Helps with balancing blood sugar
• Boosts immune system
• Can by-pass digestive absorption

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Eliminating sugar in 6 weeks

1. Build awareness
2. How do you want to eat
3. Add more whole foods
4. Eliminate all sugar-filled foods
5. Reintegrate whole food sweeteners (look at a few teaspoons a day)

Lifestyle

• Explore habits that feed the sugar habit
  • Drive thrus
  • Morning routine
  • Snacks
  • Treats
• Exercise or just move daily
  • Go for a walk
  • Stretch
  • Move your body
• Journaling
  • Journal your emotions
  • Release old or suppressed energies
• Add sweetness in life that doesn’t involve food
  • Friends
  • Family
  • Partner
  • Hobbies
  • Sports
  • Passions
• Learn to meditate: even for one minute a day (one-minute mediation on YouTube).
• Get more sleep! Not enough sleep spikes blood sugar levels and can stimulate hunger throughout the day. Make it difficult to keep weight off.
• Canadian food guide promotes processed high sugar foods
• Look to other food pyramids for a general food guide

Here is an example of a diet based on anti-inflammatory foods. Everybody’s body is different. What might work for someone, might not work for someone else. It is all about finding a diet that works best for you.

Healthy tips for people struggling with blood sugar imbalances

• Start your day with protein and fat, avoid carbohydrates on their own. This will help with balancing blood sugar levels and eliminate that 3 PM lull.
• Breakfast literally dictates the rest of your day by providing sustained energy throughout the day.
• Add more vegetables…whenever you can!
• Once blood sugar becomes balanced and regulated, begin to add in more healthy fats.
• Adjust meal sizes and frequency with the fat increase. How much fat someone can absorb depends on each individual person. You don’t want an abundance of fat and sugar.
• Eat five small balanced meals a day to maintain balanced blood sugar levels.
• Carbohydrates should be eaten with a protein
• Eat every 3 hours or more if needed to curb cravings
• 50-75% of your plate should consist of veggies alone
• Pair fruit with a fat
• Drink vegetables juice with little fruit added
• Not fruit juices – they have the same affect on the body
• MOST IMPORTANTLY!! Make sure what your eating, you are enjoying. Food does not need to be boring.

Eat whole grains

• Quinoa
• Brown or wild rice
• Millet
• Amaranth
• Buckwheat grouts
• Steel cut oats
• Lentils
• Couscous, if eating gluten

Avoid anything white

• White rice
• White bread
• White pasta

Curb acute cravings with a piece of fruit and protein

• Nuts with ¼ cup of fruit
• Seeds with ¼ cup of fruit
• Veggies with hummus
• Apple with nut or seed butter

The more fiber eaten, the more water that needs to be drank in a day. Fiber needs water in order to flush out toxins, waste and bacteria. Without sufficient water intake, constipation can be experienced.

• Reduce or eliminate coffee
• Don’t drink on an empty stomach
• Drink half decaf or decaf
• Add coconut oil or grass-fed butter
• Eat something before your coffee
• Drink herbal teas and/or super food elixirs
• Avoid alcohol as much as possible – spikes blood sugar, depletes body of nutrients, day after people tend to reach for energy food (sugar).
• Increase probiotics during this time
  • Replenish microbiome by using a quality probiotic or fermented foods especially during elimination process
  • Sauerkraut
  • Kimchi
  • Kombucha
  • Kefir
  • Miso
  • Tempeh

Lastly, do not focus on elimination but rather adding health to your life. I do not want this blog to scare people away from enjoying themselves with a tasty treat every now and then. Moderation is key. I just think it is important people are more aware of what they are putting into their bodies, so they can make the decision on what’s best for them. My hope for society is that people can live the life they have always wanted free from disease. Disease cannot always be prevented, but we all have a choice what we put in our bodies and how we want to feel afterwards.

“We are in a time, where we do not allow for time” – Amanda Cook Holistic Nutrition Practitioner

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Additional Sources 

Videos 

• Sugar Affects on the Brain
• Is sugar toxic: 60 minutes investigates (YouTube video)
• Sugar: The Bitter Truth
• Rewind the future -YouTube video
• That Sugar Film

Book’s 

• Winning the Food Fight
• Pure White and Deadly by Dr. Robert Lustig
• The Case about Sugar by Gary Taubes
• Fat Chance by Dr. Robert Lustig

 

References

Berge, L., & F., A. (2008, February 23). How the Ideology of Low Fat Conquered America | Journal of the History of Medicine and Allied Sciences | Oxford Academic. Retrieved from https://academic.oup.com/jhmas/article/63/2/139/772615

Strauss, V. (2013, October 18). Rats find Oreos as addictive as cocaine – an unusual college research project. Retrieved from https://www.washingtonpost.com/news/answer-sheet/wp/2013/10/18/rats-find-oreos-as-addictive-as-cocaine-an-unusual-college-research-project/?noredirect=on&utm_term=.46f0bff3db79

 

xo,

Mindful Harts.