The Case Against Sugar 2
As we continue into building the case against sugar we delve into the immune system and the affects sugar has on it.
Your immune system is responsible for defending your body against illness. That’s a big deal! So, for your immune system to be compromised, you are putting yourself in danger of pathogens that can make you very sick.
According to a study through Loma Linda University, 100 grams of sugar can make your white blood cells 40 percent less effective in killing germs. On top of already putting your body in a stressed and irritated state, sugar directly affects your main line of defense against disease!
The most alarming part about this is that the sugar’s crippling effects stay present in your system for up to 5 hours after you eat it!
It’s hard to believe that something that is so prevalent in our everyday diets can cause cancer. I hate to be the bearer of bad news, but it’s true.
Cancer is uncontrolled growth and the multiplication of cells. It is also one of the leading causes of death worldwide. And having loss someone close to me to this disease I saw first hand the connection sugar played in the process.
How is sugar related, you ask?
Insulin. Insulin is one of the main hormones responsible for regulating the growth of these cells. It has been concluded that having constantly elevated insulin levels can indeed contribute to cancer.
Do you remember what I had said about insulin and sugar? Consuming sugar raises insulin levels. Now there is a considerable amount of evidence how this contributes to cancer risk and progression.
Here are some additional readings:
http://journals.sagepub.com/doi/abs/10.1177/1534735404274167
Sugar also affects our brain quite significantly.
Studies have shown that sugar slows down the brain’s function, hinders new learning, and decreases memory recall. There are also strong connections between high sugar intake and the prevalence of depression and anxiety.
What do you think of when you think of a sugar crash? Is it irritability, decreased mood, brain fog, and fatigue? Now imagine that not going away!
Foods rich in sugar disrupt our brain’s neurotransmitters that work to stabilize our moods. However, if we are continually disrupting the function of these receptors, we no longer have the inherent control over our moods as we usually do. According to Dr. Kharrazian, a functional medicine expert and author, this is a huge contribution to chronic depression.
Watch this great video on how sugar affects your brain to learn more: https://www.youtube.com/watch?v=lEXBxijQREo
Sometimes we use the word, “addiction” lightly. Saying you are addicted to your favorite food, for example, isn’t necessarily encompassing the real meaning of the word.
According to the American Society of Addiction Medicine (ASAM),
“Addiction is a primary, chronic disease of brain reward, motivation, memory, and related circuitry. Dysfunction in these circuits leads to characteristic biological, psychological, social and spiritual manifestations. This is reflected in an individual pathologically pursuing reward and/or relief by substance use and other behaviors.
Addiction is characterized by an inability to consistently abstain, impairment in behavioral control, craving, diminished recognition of significant problems with one’s behaviors and interpersonal relationships, and a dysfunctional emotional response. Like other chronic diseases, addiction often involves cycles of relapse and remission. Without treatment or engagement in recovery activities, addiction is progressive and can result in disability or premature death.”
I know that’s a pretty long definition, but it is important to really know what we’re talking about when we say sugar is addicting.
Dopamine is a neurotransmitter responsible for controlling the reward and pleasure responses of the brain.
When you eat a lot of sugar, a massive amount of dopamine is released in your brain. As you continue to consume sugar, the dopamine receptors become less powerful, making the response less effective.
More sugar is needed to create that same euphoric, dopamine reaction. This continues into a vicious cycle, much like what happens with drug addictions.
A popular study proved the addictive qualities in sugar with rats and Oreos. The pleasure regions of (previously drug-addicted) rats’ brains were significantly more active when exposed to Oreo cookies compared to cocaine.
(More information on this study is here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1931610/)
A later study showed that the brains of people with “food addiction” reacted to sugar the same way as drug addicts react to drugs.
This is truly proof that sugar can take over our brain chemistry and deliberately make us crave and eat more of it.
If possible, avoid these products:
-Aspartame
This chemical sweetener is best known for its appearance in diet sodas. Some people can tolerate it well in the short term, while others report migraines and digestive distress. Regardless of the initial reaction, aspartame has been proved pretty dangerous in isolated situations. For example, the University of Liverpool conducted a study where aspartame was mixed with a common food coloring. The result was clear toxicity to brain cells! Additionally, researchers found that when aspartame breaks down, it creates formaldehyde, a well-known carcinogen. Eeek!
-Sucralose
Sucralose, commonly known as the brand name Splenda, is processed using chlorine! Researchers are also finding that the waste of those consuming this “sugar” can’t be broken down in wastewater treatment centers. Imagine what that means for INSIDE our bodies!
-High Fructose Corn Syrup
This one may be a bit more challenging to avoid. HFCS is in almost everything. This sweetener plays a huge role in the fat build up in the liver, leptin resistance, and major weight gain. A study even found that high fructose corn syrup is sometimes laced with mercury! Mercury is a heavy metal linked to heart disease and developmental disorders like autism.
Don’t worry! I will be suggesting some safer alternatives next.
Some safer sugar alternatives include:
-Stevia
Stevia sweetener is an extract made from the leaves of the stevia plant. It has shown to help balance fasting blood sugar levels, cholesterol, insulin resistance, and blood pressure! However, it is important to pay attention to the source of stevia. Some brands include additives so be sure always to check the label.
-Coconut Sugar
Coconut sugar is a natural sweetener, unrefined, and still contains all of its vitamins and minerals. It does not contribute to the strong fluctuations in blood sugar like other, refined added sugars.
-Raw Honey
Honey has less fructose and provides other health benefits, including promoting heart health and fighting inflammation.
As always, too much of a good thing can be bad. So please keep in mind that these alternatives do still break down to glucose and fructose in your body and all sweeteners should be used infrequently.
Some safer sugar alternatives include:
-Stevia
Stevia sweetener is an extract made from the leaves of the stevia plant. It has shown to help balance fasting blood sugar levels, cholesterol, insulin resistance, and blood pressure! However, it is important to pay attention to the source of stevia. Some brands include additives so be sure always to check the label.
-Coconut Sugar
Coconut sugar is a natural sweetener, unrefined, and still contains all of its vitamins and minerals. It does not contribute to the strong fluctuations in blood sugar like other, refined added sugars.
-Raw Honey
Honey has less fructose and provides other health benefits, including promoting heart health and fighting inflammation.
As always, too much of a good thing can be bad. So please keep in mind that these alternatives do still break down to glucose and fructose in your body and all sweeteners should be used infrequently.
I know that I just shared a TON of information with you and it may be a bit overwhelming.
That is okay!
Changing your eating habits and taking control of your health requires a lot of effort but it is incredibly rewarding. You will experience a higher quality of life, maintain a healthy weight, have more natural energy, and can prevent serious illness! There is so much value in kicking sugar to curb and becoming the healthiest version of you!
If you feel like you need support on phasing sugar out of your diet, I am absolutely here to help!
I love sharing this topic with people who are eager to transform their health, and this group was just fantastic.
