How to Eat Less Sugar in 6 Easy Steps
WHY EAT LESS SUGAR?
One of the biggest hurdles my clients have to overcome is their sugar cravings. These cravings (which are not bad and have an evolutionary purpose) are satiated excessively, secretly, and sneakily in many forms by industrial food corporations. I’m here to give you some foundational knowledge and practical tips to help you navigate your sugar cravings amid a society filled with Oreos and Chips Ahoy.
If you ask most people what they should do to be more healthy, most will tell you “I just need to eat less sugar.” I understand that many of my clients already know what they need to do because I was in their shoes years ago. But what we all need help with is how to curb sugar cravings.
I also know that many approaches to avoiding sugar tend to be an “ALL or NOTHING” approach. I disagree with this approach because in light of my experience, as a recovering sugar addict and as a functional nutritionist, I know that psychologically we have to give ourselves grace, reward ourselves with real food, and approach the sugar problem like we do any problem, logically.
THE EFFECTS OF SUGAR ON THE BRAIN
Sugar or sucrose literally acts like a drug on the brain. The fact that you are reading this blog tells me that I’m not the only one who has a toxic relationship with sugar. Additionally, science validates our challenge to get a handle on our sugar cravings and binges. We have evolutionarily evolved to gorge ourselves on simple carbohydrates such as honey and fruit.
In the past when fruits had a much lower sugar content and the fruits available to humans were sparse, this was not a problem. The sweetness of berries, pumpkins, pawpaws, crabapples, and persimmons enticed us to eat these foods rich in micronutrients and lower in sugar content (for a deeper discussion on fruit visit my blog on how much fruit you should eat to clear acne). Our ancestors would only have access to these fruits seasonally and in smaller portions.
Never before in history have humans had such access to these simple carbohydrates and now in this modern food system we have even more in the form of refined carbohydrates and processed foods. These processed sugars (largely derived from corn) are incredibly toxic to the brain.
Sugar addiction has been studied quite a bit. This study showed that foods with a greater glycemic index elicited a reward response in the brain.1 These interactions with sugar in foods release high amounts of dopamine (the pleasure neurotransmitter) which provides an explanation for why we keep going back to it when we are stressed, sad, or anxious. Another study showed that sugar can result in mood swings, irritability, anxiety attacks, and insomnia depending on the individual. 4
It is true that the brain’s preferred fuel source is glucose; however, when the mitochondria of each cell in our body get overburdened by too much glucose and fructose, the body actually creates toxic free radicals as a bi-product which leads to brain fog and poor brain function. Alternating the body’s fuel source between glucose and ketones (derived from fats) have shown to improve brain function and mitochondrial cell function. 3
THE EFFECTS OF SUGAR ON THE GUT
Sucrose is the commonly known table sugar that must be digested in the small intestine by enzymes into glucose and fructose. Each of these sugars is utilized in the body as fuel (fructose gets broken down into glucose in the liver) or stored as fat. Many people have been told by clever marketing that eating dietary fat makes you fat when in reality the body prioritizes dietary sugar as fuel and if there are any excess sugars to store, your body has to store these as triglycerides (fat) or glycogen. Too much sugar is actually what adds extra cushion to your gut.
Sugar also affects the gastrointestinal tract (G.I.T) aka “the GUT”. An increase in dietary sugar and a reduction in dietary fiber is suggested to have an adverse impact on one’s micro-biome. 5 Dietary sugar can decrease the diversity of good bacteria in the microbiome and cause dysbiosis (imbalances) and intestinal permeability.
Sugars like high-fructose corn syrup contain higher amounts of fructose but also contain glucose, flooding the body with more glucose than the body is able to process. This increases inflammation in the gut and throughout the whole body as well as weakening the immune system. In the Gut and Psychology Syndrome, Dr. Natasha Campbell-McBride explains that the simpler the carbohydrate the less glucose that is digested.2 This is not only beneficial to reduce inflammation, but to keep from feeding opportunistic bacteria for a period of time while healing and creating more balance in the gut microbiome.
1. FOCUS ON PROTEIN
Protein can also be broken down into glucose, but the amino acids provided by animal proteins can significantly curb sugar cravings and slowly balance blood sugar levels. Proteins are necessary for the rebuilding of the gut. Some people who have significant cravings might have to eat more frequently initially but it is best to focus on protein snacks instead of carbohydrates. For example, instead of an apple as a snack choose a hard-boiled egg, pork rinds, jerky, canned fish, liver (JK, not as a snack, but actually make sure you eat your liver!) or even some nut butter with the apple.
2. REWARD YOURSELF WITH FAT
Fats help satiate the body and curb hunger cravings, plus they make food taste good. Fats have gotten the short end of the stick in our society (see my blog on healthy cooking fats for more on this topic). Focusing on fat at each meal in the form of avocado, animal fats, coconut, or nuts/seeds can help alleviate sugar cravings. Fats help balance your blood sugar, provide necessary macronutrients for fuel in the form of ketones, and they make for a great reward (who doesn’t love bacon?)! This is the biggest step that most people miss when trying to not eat sugar. The key is: if you don’t eat sugar, you will need to eat fat, or else you won’t sustain your resistance to sugar.
Add avocados to smoothies or make a chocolate avocado mouse sweetened with stevia.
3. SWAP FOR HEALTHY SWEETS OR GO COLD TURKEY
There are two main methods to start reducing your sugar.
First, you can start replacing refined sugar foods with fruits and some raw local honey or maple syrup. For many people, this can still induce the dopamine response and trigger a binge. If this is you, it might be best to go cold turkey or if you have a lot of discipline, slowly reduce the amount of these sugars you consume
Cut out ALL sugary foods including fruit for 3-4 weeks. This can cause some die off and withdrawal symptoms so beware and stick with it, but it is the most effective method to detox from your sugar addiction. Typically after the 3-4 weeks, people feel like they have a completely new relationship with sugar and don’t even crave it!
4. START READING INGREDIENT LISTS - LOOK OUT FOR THESE ALTERNATIVE/SNEAKY SUGARS:
barley malt
beet sugar
brown sugar
cane juice crystals
cane juice solids
cane juice
caramel syrup
carob syrup
concentrated fruit juice
corn syrup
corn syrup solids
date sugar
dehydrated cane juice
dehydrated fruit juice
dextran
dextrin
dextrose
disaccharides
ethyl maltol
erythritol
fructose
fruit juice crystals
fruit puree
galactose
glucose
high-fructose corn
syrup
honey
invert sugar
lactose
malt syrup
malt extract
maltodextrin
maltose
maple syrup
molasses
polysaccharides
rice extract
rice syrup
sucanat
sucrose
sugar
tapioca syrup
turbinado
5. Avoid purchasing pre-made or packaged foods.
If you find yourself unable to identify added sugars, understand food labels, or just can’t spend the time peering over ingredient lists, you can simply avoid the middle isles of grocery stores. This is where packaged food lives and about 90% of it contains added sugar. By simply sticking to fresh vegetables and fruits, eggs, meats, and grass fed full fat dairy, you can avoid added sugar. Try joining a community supported agriculture (CSA) program near you to increase your vegetable intake. Also, consider getting a chest freezer and buying a quarter or half of an animal to save money and time.
Only shop the perimeter of your grocery store, avoiding the middle isles.
6. Don’t eat sugary foods or baked goods unless you make them yourself.
This is a rule I live by (arguably the golden rule for nutritionists). Most sugary treats that tempt me are full of additives, have poor nutrient density, and have way too much sugar than I want or have a taste for. For this reason, I go out of my way to treat myself by making fun recipes that I have more control over the quality of ingredients and amount of sugar (check out these recipes I have created: lemon bars, carrot cake, cookie bites, and chocoholic truffles).
I often choose raw local honey, maple syrup, fruit, or stevia as my healthy sweets alternatives and I pair them with healthy fats and protein to help slow the absorption of the sugar. This helps me feel satiated quicker and keeps me from eating an entire sheet of cookies at one time. However, do remember that these alternative sugars are still sugar! Treat yourself to these healthier recipes every once in a while on special occasions, but attempt to avoid making these treats on a daily or weekly basis.
Try my homemade Chocoholic Truffles recipe!
Thanks for Reading!
If you ever find yourself in a place where you need more help from a functional nutritionist
take advantage of my free 20-minute consultation.
Bibliography
1.Belinda S Lennerz, David C Alsop, Laura M Holsen, Emily Stern, Rafael Rojas, Cara B Ebbeling, Jill M Goldstein, David S Ludwig, “Effects of dietary glycemic index on brain regions related to reward and craving in men,” The American Journal of Clinical Nutrition, Volume 98, Issue 3 (2013): Pages 641–647, https://doi.org/10.3945/ajcn.113.064113
2. Campbell-McBride, N. (2010). Gut and psychology syndrome: Natural treatment for autism, dyspraxia, A.D.D., dyslexia, A.D.H.D., depression, schizophrenia. United Kingdom: Medinform.
3. Fortier M., Castellano C.A., Croteau E. et al. A ketogenic drink improves brain energy and some measures of cognition in mild cognitive impairment. Alzheimers Dement. 2019;15(5):625-34.
4. Jones T.W., Borg W.P., Boulware S.D., McCarthy G., Sherwin R.S., Tamborlane W.V., “Enhanced adrenomedullary response and increased susceptibility to neuroglycopenia: mechanisms underlying the adverse effects of sugar ingestion in healthy children,” The Journal of Pediatrics, Volume 126, Issue 2, Pages 171-177, https://doi.org/10.1016/S0022-3476(95)70541-4
5. Sonnenburg, E., Smits, S., Tikhonov, M., Higginbottom, S.K., Wingreen, N.S., Sonnenburg, J.L., “Diet-induced extinctions in the gut microbiota compound over generations.” Nature 529, (2016): Pages212–215, https://doi.org/10.1038/nature16504