Image credit: Axios.com
Sugar has been compared to cocaine and heroin in it's addictive potential. When you eat something sweet, your body releases dopamine--a feel good hormone. It also causes a spike in your blood sugar. This spike overwhelms the energy centers of our cells (mitochondria) which then release free radicals. Free radicals cause oxidative stress (damage to cells and tissues) and inflammation in the body.
This can feel like:
-fatigue
-brain fog
-poor sleep
-cravings
And may lead to:
-worsened anxiety/depression
-metabolic syndrome
-type 2 diabetes
-obesity
-faster aging
-increased risk of heart disease
Blood sugar spikes are worse for you than a steady blood sugar level-even if it's above normal.
Sugar consumption causes fat accumulation in the body. When you eat something sweet, your body releases insulin. The insulin will store any excess sugar (not needed for body functions) as glucose in the muscles, liver, and fat cells. If this happens regularly, your body will require more insulin over time (insulin resistance) leading to metabolic syndrome or type 2 (adult onset) diabetes.
Spikes in blood sugar cause glycation. This fuels oxidative stress and destruction of cells and tissues that can advance the aging process. This may show up as premature skin wrinkles or cataracts.
Oxidative stress and neuro-inflammation contribute to worsening anxiety, depression, and sleep quality.
The good news is that there are ways to enjoy a sweet treat without causing a spike in your blood sugar.
Things that can help
-eat a sweet treat after a nutritious meal, not as a between meal snack
-eat your vegetables first with any meal
-take a 10 minute walk after you eat
-eat whole fruits
-eat savory snacks like nuts and vegetables
-avoid processed foods
-be aware of hidden sugars
This graph shows how eating your vegetables first can promote a steady blood sugar level:
Graphic taken from https://www.glucosegoddess.com/science
Just like with any addictive substance, if you stop eating sugar suddenly, you may experience symptoms of withdrawal, including headaches, body aches and irritability. If you follow the tips above, you may level out your blood sugar levels and decrease your cravings. Over time, you could lose the craving for sugar all together and improve your health from head-to-toe.
https://www.mdpi.com/2076-3921/9/4/346 Assessed and Endorsed by the MedReport Medical Review Board