Sweet addiction - break the cycle
The average sugar consumption for an adult is 25kg a year. That equates to anywhere from 20 teaspoons a day or more. The World Health Organisation recommends that for health we should consume no more than 6 teaspoons of sugar per day. What’s the bet this morning over 3 million people in Sydney alone blew their sugar budget, and that is not adding any sugar. Cereals for breakfast, orange juice, chocolate milk, up and go, toast and jam, donut or muffin it is easily done if you are eating the Standard Australian Diet.
Too much sugar makes us sick, fat and depressed. As well as being addictive, sugar is the cause of many health issues. It has been estimated that:
Too much sugar makes us sick, fat and depressed. As well as being addictive, sugar is the cause of many health issues. It has been estimated that:
- 1-3 Australian kids will be obese by 2015
- Increase in the incidence of Type 2 diabetes in our children
- Increased rates of tooth decay in adult teeth.
- Today, over 280 Australians are diagnosed with the most debilitating disease - Diabetes. (SugarbyHalf)
So why is sugar such a huge problem? It’s because our food supply has changed dramatically since the 1950’s. As Cyndi Omeara puts it, we are part of one enormous scientific experiment. The foods that we are choosing to eat are not as healthy as we think. Unless the ingredient list has words that you are familiar with, then it’s likely that food is not a good choice. Sugar is extremely addictive, and has been likened to a cocaine addiction. We keep on coming back for more, and more and more.
Sugar is made up of glucose and fructose. Every living cell in your body needs glucose. Whereas fructose, we don’t have any physiological need for it. In small amounts, fructose in whole fruits can be absorbed efficiently in the intestines and the liver is able to break down fructose into forms that the body can use. The problem arises when we eat processed foods. These foods contain large amounts of high fructose corn syrup and refined sugars. Once eaten they are rapidly absorbed across the intestinal wall and into the bloodstream, which goes directly to the liver. The liver is the only organ that can break down fructose, and can easily get overloaded. As a coping mechanism, the liver stores fructose around the abdomen, which we call visceral fat and also around the heart. This puts us at risk of insulin resistance, diabetes type 2, high blood pressure, heart disease, obesity, and chronic ill health.
Sugar is made up of glucose and fructose. Every living cell in your body needs glucose. Whereas fructose, we don’t have any physiological need for it. In small amounts, fructose in whole fruits can be absorbed efficiently in the intestines and the liver is able to break down fructose into forms that the body can use. The problem arises when we eat processed foods. These foods contain large amounts of high fructose corn syrup and refined sugars. Once eaten they are rapidly absorbed across the intestinal wall and into the bloodstream, which goes directly to the liver. The liver is the only organ that can break down fructose, and can easily get overloaded. As a coping mechanism, the liver stores fructose around the abdomen, which we call visceral fat and also around the heart. This puts us at risk of insulin resistance, diabetes type 2, high blood pressure, heart disease, obesity, and chronic ill health.
We are all familiar with the roller coaster ride we go on when we eat sugar. We have a quick surge of adrenalin, our blood pressure rises, our heart beats rapidly, cortisol is released. We are in flight and fight mode, restless, anxious and hypervigilant. When our trustworthy and hardworking hormone insulin manages to push all the sugar in our blood into our cells our blood sugar plummets causing us to get that slump that we so often experience around 10am and 3pm when we crave more sweet foods to get us out of the slump again. And so the vicious cycle goes on and on. Our taste buds have been trained to only want sweetened processed foods.
What can we do to break the cycle?
What can we do to break the cycle?
- Educate yourself. Read as much as you can and work out what the drivers are for you to give up sugar. Is it to live a happier long life, be free from processed foods, to regain your health, reverse type 2 diabetes.
- Set a date. Give yourself enough time to do a bit of meal planning and find some healthy alternatives to your processed snack foods
- Identify your sugar craving habits and create new strategies. A classic of mine is to come home from work and go straight to the fridge for something to eat. Now I divert and go for a glass of water. Mostly, I haven't had enough to drink and it's likely I have dehydration and hunger confused.
- Get your house in order. Be ruthless go through your pantry and throw out any packaged product starting with cereals and muesli bars.
- Be prepared for the withdrawal. Yes you might experience a few days initially where you may feel light headed, nauseated, restless, insatiable appetite and moody. Expect this and it makes managing the symptoms part of the bigger picture. Eat more vegetables, enjoy whole fruits, nuts and seeds, boiled eggs, olives, salads. Unprocessed nutrient dense foods. Creating a habit takes time, your cravings might disappear in a few weeks, but that feeling of wanting sugar will remain with you for some time. The benefits of giving up sugar are huge, and every day you will be feeling healthier, brighter and alive without any artificial assistance. David Gillespie - ‘Just Eat Real Food”
So what are the benefits of giving up sugar
Be Extraordinary, through Healthy Food Choices.
Krys Lojek Nutrition
0416111331
- Weight Loss
- Improved sleep
- Glowing Skin
- Focus and Clarity
- Improved blood parameters - lipids, triglycerides
- Feeling Happier
- Healthier and Happier Children
- More Energy - Sugarbyhalf
Be Extraordinary, through Healthy Food Choices.
Krys Lojek Nutrition
0416111331
