No Sugar January - How Did You Do?
Maybe this month has been all you needed to continue to be the sugar-free you, you've always wanted to be. Maybe this month has made you decide that practicing a little more moderation is something that you are committing to because cleansing yourself from the effects of regular sugar consumption has you feeling great, but you still want to allow yourself that little indulgence from time to time. After all, we don’t like to feel like we are missing out, right? However you decide to move forward, here are some things that you should know.
Blood sugar spikes don’t just affect your insulin.
Aside from the obvious problems that too much sugar in the diet can lead to issues like insulin resistance and diabetes, sugar can contribute to or worsen conditions like fatty liver, high cholesterol , and hypertension. Consuming sugar does lead to blood sugar spikes , thus, your body is trying to compensate for it by sending signals to eat more.
Sugar can cause brain changes.
It also affects your mood, numerous studies have been done that indicate that depression can be reduced dramatically once sugar is removed from one’s diet and it can decrease the risk of developing Alzheimer’s disease as well.
Sugar is inflammatory.
Sugar increases joint pain, arthritis and gout, to name a few. If you suffer from any type of inflammatory issue, definitely control your intake.
Keep it real.
Most of us already know that artificial sweeteners are not healthy, but did you know all the names that these sweeteners can go by besides the brand name? If you see the ingredients Acesulfame, Aspartame, Neotame and Sacharin then steer clear of the product containing them.
High fructose corn syrup is not only bad for you because it is not natural sugar. It is almost always made with genetically modified corn which not only contributes to the problems we've mentioned already but includes a whole other list of conditions and symptoms. If you have to use sweetener of any type, try using pure Stevia that is usually advertised as a dietary supplement, not the stevia products you find in the sugar aisle, Date sugar or Pure Cane Sugar if you must have the real thing.
This is so important if you want to keep the sneaky stuff out. Things like sucrose, sucralose, dextrose, mannitol, sorbitol and xylitol are all usually words for high fructose corn syrup or some type of sugar or sugar alcohol.
Stay vigilant most of the time.
Sugar of any sort should be the exception to the rule, not the rule of thumb.
If you'd like more information, please feel free to click on the link below.
- For specific articles related to sugar use the following ID's
PMID: 20424937 The role of high -fructose corn syrup in metabolic syndrome and hypertension
PMID: 21800086 Metabolic and behavioral effects of sucrose and fructose/glucose drinks in the rat
PMID: 24327957 Diet-induced changes in the lean brain: Hypercaloric high-fat-high-sugar snacking decreases serotonin transporters in the human hypothalamic region
PMID: 19000381 Long-term consumption of sugar-rich diet decreases the effectiveness of somatodendritic seotonin-1A receptors