Sugar. We know we need to avoid it–especially refined sugar–but why, exactly is it so bad?
Sugar is a type of carbohydrate, and while the body needs carbs to function, it doesn’t need a ton of sugar, per se. Unfortunately, refined sugars seem to be in just about everything. Most of us associate it with candies and sweets, but it’s actually added into all kinds of processed foods, including seemingly “healthy” foods like granola bars, ketchup, and dried fruit! The sugars our body does need come from the right carbohydrates such as those found in fruits and whole grains.
Knowing this is one thing; acting on it is another. The way sugar affects the brain can make it difficult to resist. Let’s take a look at how sugar works with our brains, and how we can train ourselves to eat less and less of it.
Addictive
Sugar is majorly addictive. In short, it affects the brain in the same way that drugs and alcohol do (though perhaps not with the same intensity). When you eat sugar, it activates the brain’s reward system. Now, there are lots of healthy activities that also trigger the reward system. The difference with sugars and drugs is that they overdo it. The more you consume sugary foods, the more you start to associate them with the reward of feeling good, which in turn will make you crave more. Sugar also causes the body to release dopamine, a chemical that makes us feel good. When something releases dopamine, it makes us want to pursue it more and more, so we can get that good feeling. So you’re double-whammied with sugar! Unfortunately, not all healthy foods do this. If you want some visual aids and an in-depth description of how we become addicted to sugar, check out this TedEd video.
Harmful
Sugar is hard on the brain, because it negatively affects both mood and cognition. When you hear someone talk about a “sugar crash,” they’re referring to the quick blood sugar spike and drop that happens after you ingest a sugary food. That quick drop can make you feel jittery or exhausted. And people who eat too much sugar are more likely to suffer from depression.
Sugar ages both brain and body. Studies by UCLA, the University of Montreal, Boston College point to a correlation between sugar consumption and the aging of cells and loss of memory. It is also a big risk factor for developing Alzheimer’s.
Gets in the way of other goals
Sugar doesn’t just affect the brain, of course; it affects the whole body. It promotes bacterial growth that can cause your teeth to rot. It causes inflammation that can lead to joint pain. It affects heart health, skin quality, liver health, and even sex drive. And, of course, too much sugar majorly increases a person’s chance of developing diabetes.
Perhaps the most common reason people try to avoid sugar, though, is that it can lead to weight gain! If we take in more sugar than we need, the body stores it as fat. When it comes to losing weight, the general rule of thumb is that it’s 80% diet and 20% exercise. Sugar cravings can get in the way of achieving the ideal diet, however. Americans eat over twice the recommended amount of added sugar each day.
Creating new habits
Crash diets and sugar-deprivation diets have actually shown to be ineffective, because they don’t create a habit change. And habit change is the only real way to keep off the negative effects of overconsumption of sugar or fats.
Of course, we do need some sugars. But the kind of sugar that is good for us is not what is found in processed foods. “Good” sugars include those found naturally in fruits, berries, and milk. Some vegetables, like sweet potatoes, also have natural sugars. In short, “good” sugars are what are found in “whole” foods. Unrefined sweeteners like honey, agave, and unrefined sugar are a little better than highly-refined white sugar, but you should still limit them. Artificial sweeteners aren’t actually a good option. They can make you crave even more sweet things!
If you’re trying to cut back on the sugar cravings, your best bet is to try to wean yourself off the refined sugars. Start by removing one sugary or highly-processed item a week. Our brains can’t tell the difference between types of sugar, so replace one “bad” item with a “good” one. For instance, you can trade out cookies for apples, or granola bars for oatmeal with berries. Over time, you’ll start to notice your cravings decrease. Another option is to look for supplements that can help reduce sugar cravings. A product like Lipodrene uses a plant, ephedra, to help curb sugar cravings as well as increase energy. This little boost may give you the encouragement to keep going. After a while, you may even find that when you do eat sweets, they give you a headache!
