The (Not So) Sweet Truth About Sugar

As we begin to ease our way into the holiday season (not to mention that Halloween is around the corner with its treasure trove of bite-sized candies in a bowl in your hallway), let’s shed some light on the real truth about sugar.

What’s your relationship with sugar? 

You probably fall into one of two categories. You don’t really have a sweet tooth and rarely give it a second thought (you’ll take salty any ‘ole day) or you find yourself constantly reaching into the cookie jar, desiring a little something sweet before, during and after every meal (don’t forget snack time!) 

The truth is sugar’s not all bad.  In fact, sugar occurs naturally in some foods and is an important part of our diet.  The caveat here is that not all sugars are created equal.  

Scientifically, sugars are broken down into simple and complex.

Complex sugars are found in foods like fruits, vegetables, whole grains and legumes.  Complex carbohydrates are rich in fiber, necessary for proper digestion and allow the body to release sugar more efficiently into the bloodstream and at a slower rate. 

We want to focus on getting the sugar that’s in our diet from complex carbohydrates.

Simple sugars are any sugars added to food during processing or cooking.  They are rapidly digested and absorbed by the body, often negatively impacting our blood sugar levels.

Natural simple sugars - maple syrup, honey, molasses, agave syrup, rice syrup - are healthier than refined simple sugars like white sugar since they contain vitamins and minerals and antioxidants. 

Sugar can give us quick energy but most of us consume more “energy” than we actually use, creating an unhealthy reserve that our body is unable to convert and break down properly.  This can look like fat storage on the body or insulin sensitivity.

Here’s a little breakdown of what happens.  When we eat and process all foods - including carbs, protein and fats - our blood sugar levels increase and change. High blood sugar happens when the body has too little insulin or can’t use blood insulin properly to break down sugar in your bloodstream.

Diets high in added saturated fat, salt, sugar and refined carbohydrates also increase the risk of eating extra added sugar because it’s often found in the foods associated with these categories (think junk food, processed food, fast food - we tend to overindulge, right?)

High blood sugar is the result of:

• an excess intake of added sugars

• lack of physical activity 

• stress

• infections

• certain medical conditions.  

High blood sugar levels are also associated with chronic health conditions like: 

• pre-diabetes 

• diabetes

• metabolic syndrome 

• obesity

• damage to your eyes 

• digestive health issues 

• nerve damage

A simple blood test can determine the health of your blood sugars.  

What are the signs that you may be eating an excess of added sugar?

• A large amount of your diet comes from frozen meals, packaged foods, baked goods and fast food

• You drink sweetened beverages daily - soft drinks, Starbucks type flavoured beverages, or fruit juices

• You suffering from constipation

Foods marketed as healthy may actually be high in added sugar - sport drinks, protein drinks, granola bars, cereal, fruity drinks, vegetable soups, salad dressings, sauces, yogurt

When you reduce your consumption of simple carbohydrates and increase your consumption of complex carbohydrates, you can help reverse or better manage chronic health conditions, maintain a healthy body weight, have better digestive health, maintain steady energy and avoid sugar highs and crashes.

Detox from your unhealthy relationship with sugar by setting specific and realistic goals for managing your consumption of added sugar. Aim to eat no more than 100 calories (approximately 6 teaspoons) of added sugar per day.

Here are specific recommendations:

• Eat nutrient rich foods

• Replace ultra processed foods with whole foods

• Swap out refined grains for more fiber rich whole grains

• Limit foods high in refined sugars and sugar substitutes

• Make your own salad dressings and soups

• Make meal planning non-negotiable - when your meals are planned and ready to go, you’re less likely to dial up takeout

• Become a food label detective - look for sneaky added sugars under different names like dextrose, maltose, glucose, fructose, corn syrup, sucrose, sorbitol, lactose, molasses syrup

• Look for foods with no more than 5-10 grams of added sugars when shopping

• Add fiber rich foods to every meal

It’s okay to eat dessert.  It’s all about mindful portions.  Try limiting desserts to a weekly indulgence and make your own with high quality ingredients and natural sweeteners. Our sweet tooth is a preference that we build over time.  We can train our taste buds to enjoy naturally sweet foods that don’t contain large amounts of added sugar.

Having a balanced relationship with sugar takes time, especially if you have a sweet tooth. Cutting out sugar all at once can lead to increased cravings that will make it harder to eliminate it in the long run. Be conscious about added sugar and you’ll successfully achieve your goals without depriving yourself and overindulging.  You should start seeing health improvements after 3 months if you have a chronic condition, or in as little as a few days if no preexisting conditions exist.