Sugar has become a part of almost everyone’s life and is connected to ideas and memories that
make us feel good. When we were little, we read stories about gingerbread houses, Easter
bunnies with chocolate eggs and Santa Clause with peppermint sticks. We played games like
Candy Land and watched movies like Willie Wonka and the Chocolate Factory. Our parents
would reward us with treats for good behavior or suggest a bowl of ice cream when we are
feeling down. Everywhere we turn there’s a billboard or an advertisement for delectable treats.
And did you know that most ultra-processed foods and condiments are laden with sugar even
when they are savory foods? But what’s the big deal about sugar? Why is sugar such a
problem?
The National Institute of Health reports that excessive intake of dietary sugars can cause
metabolic disorders and induce the increase of inflammatory mediators and certain pro-
inflammatory cytokines in various tissues, which leads to insulin resistance and low-grade
chronic inflammation. Chronic inflammation has been shown to cause numerous health
problems and negative effects on the body and brain including:
Cognitive decline- Chronic inflammation from a diet high in sugar can lead to cognitive
impairments, memory problems, and even some forms of dementias.
Emotional disorders- Chronic inflammation from a diet high in sugar can lead to
emotional disorders like anxiety and depression.
Brain aging- Too much sugar can cause brain cells to age and can lead to brain atrophy
or shrinking.
Dopamine release- Eating sugar activates the brain's reward system, causing the
release of dopamine. This can lead to a temporary increase in dopamine levels, which
can reinforce the behavior of eating sugar and causes it to be addictive.
Suppressed immune system- Consuming too much sugar can suppress the immune
system, making it harder for white blood cells to fight bacteria.
The food companies have gotten tricky in hiding sugar in their ultra-processed foods and
condiments by renaming it. Here are some common names for sugar that you might find on an
ingredient label:
- Fruit juice
- Evaporated cane juice
- Caramel
- Agave syrup
- Brown rice syrup
- Carob syrup
- Buttered sugar/cream
- Corn syrup
- Barley malt
- Blackstrap molasses
- High fructose corn syrup
- Honey
- Maple syrup
- Malt syrup
- Molasses
- Rice syrup
- Sorghum syrup
- Treacle
- Turbinado
- Dextrose
- Maltose
- Glucose
- Sucrose
- Cane sugar
- Date sugar
- Dextrine
- Maltodextrine
Begin looking at labels. Four grams of sugar is equal to 1 tsp. of sugar. Also, remember to look
at how many grams per serving and how many servings per package.Because sugar is addictive and so closely connected to positive memories in your brain, you
may struggle to cut back.
Here are 6 tips and suggestions for you to detox your body from sugar:
1. Don't quit sugar, replace It. ...
2. Avoid sugary drinks and reduce sugary desserts…
3. Stay away from processed food. ...
4. Include more protein, fiber and full fat foods in your diet. ...
5. Stay hydrated. ...
6. Keep your stress level in check.
Through Functional Mental Health Counseling or Health and Wellness Coaching, we can help
you to reduce your sugar intake, decrease chronic inflammation, improve gut health, and as a
result have better mental health, lose weight and improve body image and help you take one
more step in reducing your risk for chronic diseases. We can teach you how to read labels,
replace sugar with natural sugar substances such as Stevia, control cravings and manage detox
symptoms.
