Most of us know that sugar is bad for us, but many people struggle with eliminating sugar from their diets. One of the big ideas that I stress to clients is that food addictions and alcohol and drug addiction are the same kinds of biochemical processes. 

The sugar habit is an addiction. It causes physical changes in the form of nutrient depletion as well as behavioral changes resulting from blood sugar imbalances. After the extraction process from the sugar cane plant, the majority of minerals and nutrients are gone. So, we are left with a potent, crystallized concentrate not unlike cocaine or opium. 

Overconsumption of sugar can cause brain chemistry imbalances that fuel sugar addiction and rewire the brain. These drug-like impacts include disruption in our neurotransmitters’ delicate feedback loops, the death of dopamine receptors, undue elevation of insulin (the hormone that regulates blood glucose) levels, impairment in the signaling of leptin (the hormone that communicates satiation to the brain), the development of insulin resistance, and the overfeeding of harmful gut flora which can result in bacterial or yeast overgrowth. 

In the initial stages of blood sugar regulation, many are struggling with low blood sugar which results from too many blood sugar spikes and dips. In this situation, it is best to eat every few hours and have meals that are balanced with protein, fiber, healthy fats, and whole food carbohydrates like non starchy vegetables (i.e., salad greens, broccoli, red peppers) and whole food carbohydrates like winter squash. This will help even out these blood sugar fluctuations. 

Over time, overconsumption of sweets and processed carbohydrates (i.e.,muffins, cakes, cookies, chips) results in the body’s blood sugar regulation system being less efficient. The pancreas produces the hormone insulin which moves sugar from the blood to the cells for energy. This process can become sluggish overtime, no longer happening efficiently. This is often accompanied by less-than-ideal results for blood chemistry markers like fasting glucose, HbA1c (a longer-term measure of blood sugar), and insulin. At this point, you may get the sad news from your medical provider that you are insulin resistant, pre-diabetic or worse.

As you can see sugar consumption, when out of balance, heavily impacts physiological systems including our neurochemistry, hormonal balance, gut microbiome, and blood sugar regulation. 

This is serious stuff! Our grocery stores are a “sugar arms race” with numerous “sugar delivery systems” staring at us at eye level. Never in the history of humankind has there been such an emergency need to lower blood sugar. 

We know that in the 1700’s the average person consumed four pounds of sugar a year compared to 180 pounds of sugar per year in 2012! That is a lot of dietary stress. 

If you think about this from an evolutionary perspective, it becomes clear that our bodies were NEVER meant to manage this sugar load. This blood sugar roller coaster is contributing to the epidemic of Diabetes. And you do not have to be overweight to have Diabetes. I have many clients of ideal weight that are struggling with this diagnosis, and sadly, more children are being diagnosed as well. 

When you shop, make sure to read labels, as sugar comes in many “hidden forms” such as:

• High fructose corn syrup
• Fructose
• Dextrose
• Sucrose
• Fruit juice concentrate
• syrups

There is a wonderful little book called “Lick the Sugar Habit Sugar Counter” by Nancy Appleton. Not only does it help you assess the sugar that is hidden in everyday foods, but it also lists one hundred reasons to avoid sugar. 

Here are some of my favorites:

• Sugar can suppress the immune system.
• Sugar upsets the balance of minerals in the body, contributing to osteoporosis.
• Sugar can produce a significant rise in triglycerides and cholesterol.
• Sugar contributes to the development of cancer of the breast, ovaries, and prostate.
• Sugar contributes to arthritis and asthma.
• Sugar contributes to premature aging.
• Sugar can contribute to diabetes.
• Sugar can exacerbate depression.
• Sugar contributes to weight gain.
• Sugar contributes to poor oral health. 

The next step is to develop a plan to beat the sugar habit just as you would for any other addiction. 

Try these ideas:

• Clear the sugar out of your life and out of your cupboards. This may sound extreme, but if you are a “just do it” type of person, it is the quickest way to success.
• It is an addiction, and many professionals would say there is no consuming it in moderation. 
• A two-week sugar elimination can help your body recalibrate and allow your taste buds to enjoy the sweetness of whole foods once again.
• Start your day with protein. 
• Eggs, sausage, or a smoothie with protein powder helps establish rock solid blood sugar throughout the day, reducing sugar cravings and increasing energy.
• Falling in love with healthy fats can help reduce cravings. 
• When you are craving sugar, try a handful of almonds, some avocado slices, garlic stuffed olives, or very dark chocolate (80%) with some almond butter. 
• Switch from juice to unsweetened herbal teas. 
• Hydrate! Hydrate! Drinking a big glass of water can help with sugar cravings.
• All carbohydrates eventually turn into sugar, so focus on whole food carbohydrates that contain nutrients and fiber (think winter squash, beans and legumes, and root vegetables) and avoid processed foods and refined flours. 
• Bring your own healthy snacks with you to social events.
• Use low glycemic natural sweeteners like stevia, xylitol, or monk fruit.

I am providing a delicious cobbler recipe I made over Thanksgiving that was a hit for all my guests. And guess what? No one even knew that it contained no sugar, only monk fruit, a natural alternative that does not spike blood sugar.

Here is the link where you can find this “delish” cobbler pictured in my blog post.