Kicking the Sugar Habit

INTRODUCTION

Glucose is important. Glucose is the preferred energy source of the brain, and is stored in muscles for instant bursts of energy. Without it we couldn’t think or move, but with too much our ability to keep levels in a healthy window quickly deteriorate, leading to a break down in our body’s insulin response, and eventually cell damage.

When we consume carbohydrates and sugars, the gut senses what has been consumed and blood sugar levels rise, signalling the release of insulin from the pancreas to reduce blood sugar back to healthy levels. Then in healthy bodies, glucose enters the cells with the help of insulin ready for use.

When blood sugar levels drop, the pancreas releases glucagon, which signal the liver to release some of the glucose stored there. This interplay of insulin and glucagon is critical to ensure correct glucose levels are available to the body and brain.

Consistent consumption of high sugar foods can lead to weight gain and increase your chance of Type 2 diabetes. Eventually the bodies response to insulin becomes less sensitive through two mechanisms:

1. The pancreas not producing enough insulin in response to blood sugar levels rising

2. Cells in muscle, fat and liver becoming less sensitive to insulin, reducing uptake of glucose and higher concentrations in the blood.

EFFECTS OF EXCESSIVELY HIGH BLOOD SUGAR

· Damages blood vessels, reducing their elasticity and impeding blood flow, leading to high blood pressure and cardiovascular disease.

· Kills neurons in the brain

· The body tries to reduce concentration by drawing moisture from the body tissues leading to skin problems, vision issues and damage to eye blood vessels,

· Damage to the vagus nerve and hence digestive issues among many others

WHY ITS HARD TO KICK THE HABIT

Interestingly it’s not just the sweet taste that makes us go back for more sugary goods. In human experiments where the sweet taste is removed from a high sugar drink, the preference to consume the drink over other control fluids like water is eliminated initially.

However, 15 minutes after ingesting, the body learns a subconscious preference to go back for more. It is the neurons (neuropod cells) in the gut sending signals to the brain and stimulate dopamine pathways that makes you crave more. This is why manufacturers add hidden sugars to processed foods (e.g. foods that actually taste salty like crisps) — to trigger neuropod cells and make you want to consume more.

Why do you think “once you pop you can’t stop” with that box of Pringles? — they’re hiding maltodextrin among other things in there to rise your blood sugar levels and make you want more…

KEEPING BLOOD SUGAR LEVELS HEALTHY

· Consume low glycaemic index (GI) foods — avoid processed foods without natural fibres to reduce spikes in blood glucose levels. If you want to consume refined sugars, eat them with other low GI foods. NOTE: faster rises in blood glucose = more damage + more dopamine = more desire to eat

· Exercise — works two-fold by both increasing the body’s capacity for glucose through increasing muscle size and hence glucose stores, and removes glucose from the muscle that exists, increasing current storage capacity. Exercise before or just after a meal is most effective.

· Consume whey or other protein with your meal — this has been shown to improve insulin response and lower overall blood glucose levels.

· Consume foods high in Glucagon Like Peptide 1 (GLP1) like yerba mate, nuts, avocados, eggs, high fibre complex grains. GLP1 is a hormone produced in response to food in the gut to reduce appetite and stimulate insulin release.

· Reduce sugar craving through consuming particular amino acids and fatty acids — amino acids and fatty acids also release dopamine and increase satiety

· Get good sleep — during sleep, each stage has different patterns of metabolism (burning glucose, fatty acids etc) — hence poor sleep disrupts patterns of nutrient consumption and can change ability to handle nutrients and hunger

· Supplement Glutamine — reduces sugar cravings, could increase chance of cancer

· Cinnamon reduces blood glucose spikes — reduces gastro emptying time. Can be toxic at high levels, <1tsp /day

· Be cautious of sweating, e.g. sauna increases blood sugar due to dehydration

Take it easy and remember to always eat unprocessed like this guy…