Give Up Peas? - Sure! Give Up Sugar No Way! Sugar and It’s Influence Over You
I think most people would say they could give up a vegetable or a fruit but when it comes to giving up sugar the mere thought causes a fight or flight response. I’ve experienced this and have seen this in my own family. But why? Especially since most of us know that sugar is detrimental to our health.
Packaged and processed foods are often laden with sugars. They are designed to be palatable and it's in the company's best interest to leave you wanting more. The problem is that when you eat a refined carbohydrate like sugar your body must borrow vital nutrients from healthy cells to metabolize this food that contains no fibre, no minerals, no proteins and no fats.
To make matters worse, when we consume sugar or refined carbohydrates, they cause a spike in dopamine, a neurotransmitter involved in reward. The more we consume the more we need to reach the same threshold of pleasure. It's a slippery slope!
Microbiome
Now let's explore how consuming sugar can impact our gut health. Our gastrointestinal tract is populated with trillions of bacteria, microbes and fungi, some beneficial and some harmful. When in balance, they live in harmony with us, we need them - they need us. However, sometimes the balance of these microbes changes and tips to the not so good side, this is when we start to generate health issues. Some of these issues include yeast infections, UTI’s, and gut issues like IBS, gas, cramping and bloating. There are many factors that have an influence on the types of microbes that set up in our microbiome and sugar is definitely a key player!
Pathogenic microbes love sugar! If you consume a diet high in sugar you are likely to increase the amount of sugar loving pathogens in your gut. And because your gut has a direct communication line to the brain via the vagus nerve, you will likely be getting some strong signals to continue to reach for those sugary foods.
So why should we care about consuming too much sugar?
When we consume sugary foods and processed carbohydrates our blood sugar goes up, this signals our pancreas to release insulin to help keep our blood sugar balanced. Over time when sugar continues to bombard our system, we have a hard time keeping up with demand and our bodies ability to release enough insulin weakens. This can lead to insulin resistance which can cause pre-diabetes and then full blown type 2 diabetes. People living with type 2 diabetes are at a greater risk for heart disease, kidney issues, heart disease, nerve damage, eye damage and Alzheimer’s disease.
As mentioned earlier, consuming too much sugar can cause an imbalance in the microbiome. This can have an impact on your weight management. Microbe imbalance has been linked to weight gain and obesity. Science is also linking digestive disorders, like leaky gut and Irritable Bowel Syndrome (IBS), to microbiome imbalance. As mentioned earlier, UTI’s and yeast infections have been linked to microbe imbalances. Fatigue is also one of those nagging symptoms of blood sugar imbalance that can really impact our quality of life. I’m just scratching the surface here, there are many reasons to care about the amount of sugar you are consuming.
How can we reduce our consumption of sugar when we know we don’t have the upper hand?:
Stay well hydrated - not having enough fluid in your system can lead to a higher concentration of sugar in your bloodstream. High blood sugar can cause your body to pull fluids from important tissues, such as the lenses of your eyes, muscle tissue, and brain tissue. Good hydration can also reduce cravings.
Don’t keep processed sugary snack foods in your house - keep the “crime of opportunity” at minimum and say no to purchasing sugar laden processed foods that don’t support your health. If you don’t have easy access to them you won’t be as tempted.
Concentrate on low glycemic foods (aim for the <50 range) - here is a great link to healthy foods and the glycemic index. https://www.diabetes.ca/DiabetesCanadaWebsite/media/Managing-My-Diabetes/Tools and Resources/glycemic-index-food-guide.pdf?ext=.pdf
Include protein, fibre and healthy fats at each meal - This will help control the speed at which sugar enters our blood stream, help control blood sugar balance and ensure a steady reliable stream of energy throughout the day.
Exercise - moderate exercise lowers blood glucose levels and boosts your body’s sensitivity to insulin. Get outside and take a nature walk, you’ll get the added bonus of further diversifying your microbiome by being exposed to more beneficial microbes that live in our natural areas.
We can go much deeper into the science of blood sugar balance and its impact on our health. But I hope I’ve raised your awareness about how the food choices you make can affect your well being. Work with a practitioner to help you overcome your unique challenges and support your health.