With Halloween around the corner, most of us, adults, are not scared of ghosts and ghouls, but we have a far scarier apparition to worry about…SUGAR.
Three out of 5 people are exceeding the recommended amount of 10% of calories from added sugar per day. We know that sugar is not recommended for people who have diabetes as it is an excess of sugar that is contributing to the condition.
The trick is when we want a treat…
Why do we crave sugar?
Sugar lights up the dopamine center of the brain which is where we experience pleasure. Biologically, this was necessary as when we were hunters and gathers, we needed to know which foods were edible. Sweet meant safe; eat in abundance and bitter meant poison; avoid.
As a result, food companies have taken it upon themselves to create situations that make you want to consume their product more. Their solution? SUGAR. It is added to almost all processed foods. EVEN your SPICES. Yep, check your spice rack! Popular brands of seasonings, often contain sugar as one of its main ingredients.
Sugar is also hidden in things like ketchup, pasta sauce, yogurt, and peanut butter. Why is there sugar in savory dishes??? To keep you addicted and wanting more, and they make the food taste better. So be very careful of these hidden sources of sugar.
You are probably saying, great, I cut out sugar, but I still want something sweet, I can have the sugar substitutes right…
Well…. consider this first…
Artificial sweeteners contain chemicals that damage neurons and negatively impact the microbiome (discussed here). This gut bacteria have been shown to affect your weight, mood, and cravings.
Artificial sweeteners fool the mind into thinking you are getting sugar, but in fact, your body recognizes that it isn’t getting sugar which then triggers your hunger response further. As a result, you eat more, causing weight gain.
Even sweeteners that are considered natural may have negative impact. Stevia, which is derived from a plant, may increase insulin. Insulin causes weight gain, so any increases in insulin may cause you to pack on extra pounds. (*One main side effect of insulin medication is weight gain)
It is best to stick to natural sweeteners if needed like honey, molasses, and sadly even table sugar is better because glucose can be converted into energy to be used by any of your muscles, organs, and brain, but it is best to try to avoid sweeteners if possible.
After consuming large quantities of sugar, our tastebuds require more sugar for that sweet taste. After a couple weeks eating no/low sugar, your tastebuds adjust, and you will notice that certain foods like fruits taste sweeter and cravings for sugar lessen.
TLDR: Avoid artificial sweeteners (Sucralose, aspartame, and saccharin) and look for sweeteners in unassuming places (spices, sauces).
Happy Halloween!!!