Sugars and sweeteners are unavoidable, they’re in everything. And they’re damaging your health. That’s why it’s so important to understand where your cravings are coming from, how to cut sugar out of your diet, and which form of sugar, in particular, you’ve got to get out of your life. (Spoiler! It’s fructose.)

“Is sugar really all that bad for me?”

The short answer? Yes. But there’s a longer, more complete answer.

Sugars are the simplest type of carbohydrate and provide energy for the body. Back in the caveman days, our bodies were designed to store fat to protect us in times of famine and cold. We no longer need that protection, but our bodies are still trying to provide it. The sugar that we consume is tricking our caveman systems into preparing for hibernation and famine, and storing fat instead of burning it. 

Part of the problem is that sugar is everywhere. In massive quantities. The American Heart Association recommends that women eat a maximum of just 6 teaspoons of added sugar a day. But a typical 12-ounce soft drink contains almost 10 teaspoons of sugar.

Consuming too much sugar can result in weight gain, an increased risk of diabetes, tooth decay, increased inflammation (which can lead to various health problems that range from irritable bowel syndrome to depression), and increased risk of heart disease.

“If sugar is so bad for me, why do I crave it so much?”

Whether you consider yourself to have a “sweet tooth” or a full blown “sugar addiction,” there are so many reasons why you might crave sugar…

Hormone Imbalance. For example, an increased level of the hormone Cortisol can trigger cravings for sugary and fatty foods. And hormones like leptin and ghrelin can affect your appetite.

Low Blood Sugar Level. When you go too long without eating, your blood sugar level drops and your body will start to crave the quick energy boost it can get from sugar.

Lack of Nutrients. Eating processed or fast food without any real nutritional value can cause you to crave instant gratification from the added sugars found in these types of food items.

Comfort Eating. Sugar releases dopamine. So when you’re stressed, anxious, or unhappy, you might head for something sweet as a way to soothe yourself.

Fatigue. Poor sleep habits and fatigue can lead to sugar cravings as a way to get a temporary energy boost. Lack of sleep is also a contributor to hormone imbalances!

Overall, it is important to identify what the underlying cause(s) of your sugar cravings is(are) in order to help you better manage your diet and reduce cravings in the future.

All sugars are not created equal!

I bet you’ve heard of high-fructose corn syrup. But fructose comes in a lot of different forms and disguises. And it’s a big contributor to obesity in America. 

Not all sugar is the same. Glucose, for example, is a simple sugar (a monosaccharide) and burns up easily as energy. But fructose is more complex (a disaccharide) and needs to be broken down in your liver before your body can use it. Your body is more likely to store fructose, and fructose is also more likely to contribute to insulin resistance, type 2 diabetes, obesity, fatty liver disease and metabolic syndrome. 

The frustrating thing is that fructose isn’t always called fructose. If you look at your food packaging, you might see fruit juice concentrate, corn syrup, or agave. But those are all fructose. Agave has been marketed as a healthy alternative because it doesn’t spike your glycemic index. But fructose doesn’t spike the glycemic index because it’s processed in the liver, not because it’s healthy.

Fructose restricts vasodilation. What does that mean? It means that your blood vessels aren’t able to open up and let your blood flow. It also means that your blood pressure will increase.

So why is fruit healthy?

Fructose comes from fruit. But fruit also contains fiber which helps to work the fructose through our system. There’s also Vitamin C which helps counter the uric acid in fructose. Fruit comes with a whole host of vitamins and minerals that helps your body process fructose the way it’s supposed to.

Compare that to drinking a soda. A whole bunch of fructose gets dumped into your cells all at once without anything to help your body process it. There’s a massive difference! So much of what we eat and drink contains fructose. I promise you that you’re eating or drinking it in some form. 

6 simple ways to cut sugar out of your diet

Let’s talk about ways to cut sugar out of your diet! I know it can be hard, but it's worth the effort for the health benefits. Here are some steps you can take to reduce your sugar intake:

1. Read Food Labels. Many processed and packaged foods contain high amounts of fructose, even those marketed as healthy. Read the ingredients list and look for hidden sources of fructose, like corn syrup, agave, and fruit juice concentrates.
2. Go Fresh. Fresh fruits, vegetables, and whole grains are naturally low in fructose. Instead of reaching for a packaged snack, try to eat a variety of fresh foods. Bonus points if you can choose in-season produce, which is usually more affordable and nutritious.
3. Avoid Sugary Drinks. Many beverages, including sodas, fruit juices, and sports drinks, are high in fructose. Instead, drink water, unsweetened tea, or coffee. If you do need a bit of sweetness in your drinks, try using stevia or other natural sweeteners that are low in fructose. You can also try diluting them with water or seltzer to reduce the amount of sugar you’re consuming
4. Drink in moderation. I’m a fan of gin and tonic. But I drink in moderation because I know that the alcohol in my body is broken down into - you guessed it - fructose. 
5. Avoid Processed Sweets. While it’s tempting to reach for a cookie or candy bar every once in a while, try to limit these sugary treats as much as possible. If you do want something sweet, opt for naturally sweet foods like fresh fruit or dark chocolate instead.
6. Choose your sweeteners wisely! Opt for foods that are sweetened with stevia or even honey which contains less fructose than other sweeteners. And remember that too much artificial sweeteners are just as bad for you as too much sugar. The goal is to create healthy habits that aren’t reliant on sugar and sweeteners!

The sugar you eat matters! If you need more help navigating the fructose minefield, set up a call with me and let's talk. You can also check out my line of supplements  and protein powders which are sweetened with stevia.