The Sugar Situation

The information I’m about to share is going to create a tizzy among people, I’m sure. Nutrition is the only science where people don’t agree. Have you ever thought about that? We all know E=MC2, we all know the Earth is round (well most of us do anyway) but when it comes to nutrition we hear not only different, but sometimes completely opposite views about what is considered healthy eating! The topic of sugar is one of those touchy subjects. “White sugar is bad.” “Sugar is fine unless its high fructose corn syrup.” “High fructose corn syrup (HFCS) is natural so no need to worry.” “Fructose, the sugar in fruit, is going to make you fat.” You see what I mean!?! Makes your head spin.

But I’m diving into the sugar topic anyway. Mainly because more than anyone else I need to hear it myself. I need to write down these words so I can begin to bring needed change into my life.

I have a sugar situation.

Let’s start with some facts – things that hopefully everyone can agree on.

-When we’re talking about the “bad side” of sugar we’re mostly talking about fructose. Table sugar and HFCS are both about 50% glucose and 50% fructose for example. Agave is 90% fructose and honey and maple syrup are both about 35-45% fructose.

-Fructose is metabolized predominantly in the liver and turned into and stores as fat. While glucose is metabolized and used for energy by our bodies.

-Leptin is a hormone that tells us to stop eating. When we have had enough food, leptin turns off our hunger and signals to us that we are full. Fructose fails to activate leptin so we don’t get the signal to stop eating. That is why we seem to be able to keep eating candy, far long than we would continue to eat other foods. Same with soda or juice- think about drinking 32 ounces of full fat kefir…. not gonna happen, but 32 ounces of soda- no problem! The protein and fat in the kefir will signal to specific hormones in the brain telling us we’ve eaten enough. You know that saying “there’s always room for dessert”? Well no, there isn’t room, but our brains let us believe there is!

-Think back in history, when food was scarce. So was sugar. Our leptin hormone is deigned to be un-triggered by sugar so we CAN binge on sweet foods and so we CAN gain weight. It was like a safety mechanism to help us store fat for the winter or when food was really hard to find. We could eat and eat without getting full. The fructose was stored as fat, so we could survive until the next time we were able to find food. The sugar was addictive so we would continue to seek out more and more of this rare and amazing substance. Our Leptin DNA has not changed since caveman days, the amount of sugar on the planet has. Our need for stock piling energy as fat is no longer necessary either.

-Studies suggest that sugar is more addictive than heroine or cocaine.

-American Health Association and World Health Organization recommend no more than 6-9 teaspoons of sugar per day. A conservative estimate for todays consumption is about 23 teaspoons per day. Just about 100 years ago humans consumed less than 20 pounds of sugar per year. Now, on average, we consume about 220 pounds of sugar per year.

-Sugar is hidden in our foods, even our “health foods”. Low fat yogurt, salad dressings, BBQ sauce, granola, dried fruit and coconut water all contain sugar whether it’s hidden or obvious.

So take a look at this graphic, even what we would consider a “healthy diet” contains 23 teaspoons of sugar and as we know that’s 2-3 times what is suggested as a healthy amount by the WHO.

So why do I care? I’m slim, I’m fit, I am not experiencing any disease. But to be honest, I don’t feel my best. I know I can feel better. I know how it feels to wake up after eating a lot of sugar the night before. It feels generally crappy. I am lacking the energy I once had. My fingers and eyes are puffy, my digestion feels sluggish. And I know that over time, sugar has been linked to obesity and a slew of diseases including heart disease, cancers, tooth decay, increases the rate of aging and can cause wrinkles (SOLD), insomnia and hair loss just to touch the surface.

My plan of action: Eliminate the obvious sources of sugar (desserts, sweets). Be diligent about reading food labels and find hidden sugar and avoid those products. Consume mostly low fructose fruits like berries and kiwis. Who’s with me? Let’s feel better together!