Consider yourself a healthy eater, but crave for something sweet most afternoons? Think that biscuit or sugary drink is doing you little or no harm? Think again. Sugar is a health-damaging “anti-nutrient”, with addictive properties that make it difficult to consume in small amounts.
In large amounts, sugar is known to trigger weight gain, destroy the health of our teeth and gums, cause energy slumps, affect our immune system and indirectly lead to diabetes. Sugar comes in many guises: from slow-energy-releasing complex carbohydrates where most of our sugar intake should come from; to natural fruit sugars, which we should consume in small amounts; to refined sugars that I recommend we all stay away from.
Reports from the Food and Agriculture Organisation of the United Nations (FAO) reveal that Australians’ consumption of sugar (50kg per capita per year) exceeds that of the USA and European countries. Our excessive intake might be linked to our leading obesity and diabetes statistics. Understanding the damaging effects of sugar will help demystify why we, as Australians, are vulnerable to lifestyle-related diseases, particularly the growing ‘fat phenomenon’.
Complex carbohydrates versus refined sugar
Complex carbohydrates are converted into slow-releasing sugars that provide sustained energy. This type of carbohydrate should supply about half the calories in our diets, and can be found in high-fibre foods such as vegetables, and starchy foods like bread and rice.
Refined sugars – such as table sugar and honey – provide only empty calories lacking in both nutrients and minerals. Refined sugar is an instant energy hit, which causes spikes in our insulin levels, making us hungry or low in energy within 1-2 hours.
To avoid refined sugar try shopping on the perimeter of your supermarket and stay away from all the packaged foods in the middle. If you fall off the wagon, don’t despair. Guide your food choices with the 90/10 rule, where 90 per cent of the diet is focused on high quality nutritionally dense foods and 10 per cent is reserved for treats. This is important, because deprivation and fanatical food rules often lead to binge eating the very foods we are trying to avoid.
Top Five Health Damaging Effects of Sugar
1. Causes weight gain and increases risk of risk of diabetes – Sugar consumption stimulates the release of the fat-storing hormone insulin. Most body fat results from excessive amounts of sugar and starch – a form of complex sugar – in our diets, that isn’t burned off as daily energy output.
2. Cardiovascular disease – Excess sugar consumption is also likely to lower our HDL cholesterol (the good cholesterol) and increase LDL cholesterol (the bad type), creating the ideal environment for plaque to build up on arterial walls. Clogged arteries not only increase the risk of cardiovascular disease, but also diabetes, heart attack and stroke.
3. Sugar causes premature ageing – Constantly raising our blood sugar through the use of sugary foods and drinks can cause a reaction in the body that triggers the production of molecules called Advanced Glycation End Products (AGE). It is becoming more commonly understood in the naturopathic industry that elevated levels of AGEs in the body can lead to accelerated aging of your skin as well as vital organs.
4. Can cause a yeast overgrowth – A diet high in sugar and carbohydrates can expose us to an unhealthy yeast overgrowth in our bowels, known as Candida Albicans. A yeast overgrowth can cause bloating, unexplained fatigue and cravings for sugar or carbohydrates. In many cases, a yeast overgrowth causes the liver to work harder to remove its toxic by-products, straining the organ excessively.
5. Weakened immune function – A sugary intake is likely to suppress our white blood cells (which fight bacteria and viruses), potentially weakening our protection against viruses. “Vitamin C strengthens the immune system, but did you know that sugar can disrupt the body’s absorption of this important nutrient?” Victoria says.
HOW MUCH SUGAR IS ENOUGH?
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Victoria O’Sullivan has 14 years’ experience in naturopathy and consults on a number of issues including weight loss, stress, and women’s health. If you’re unsure of what you should be eating and would like a free consultation with Victoria visit: http://www.victoriaosullivan.com.au/
