Are you like me and can smell out a freshly baked cupcake or chocolate chip cookie faster than a drug smelling dog at the airport? Ok my confession is out there, I am a sugar addict. I am the guy who used to have chocolate bars in my desk at work, in a drawer at home and maybe a couple in my car too. I used to treat Costco like I was going to a drug house and the candy aisle was my crack shop. What I realized over time was that my sugar addiction was causing my body significant harm. You see sugar has an inflammatory effect in the body. It makes your cells angrier than an Alanis Morissette song and that is just the start!
What you talking about Willis?
There was a study that was put out in the April 2010 edition of the “Journal of The American Medical Association” that showed individuals who consumed excess sugar were much more likely to show significant inflammation markers in the body. The scary part of chronic inflammation is that it has been associated with many diseases including:
• Insulin resistance and increased risk of Diabetes
• Lower levels of HDL (the good cholesterol)
• Higher triglycerides (bad fat in the blood)
• Overall greater risk for Cardiovascular disease
• Cancer
Ok, so it’s not the Sugar…it’s inflammation!
What we do know is that it is the inflammation that is the problem. Science and medicine knows that individuals who suffer from chronic inflammation are at a significantly higher risk of disease. The bad part is that plain and simple sugar triggers inflammation and inflammation triggers disease!
Why can’t I stop…I need an intervention….
You see there is a reason that you will scratch through a concrete door to get to that hidden chocolate bar. And guess what it may not be your lack of will power. You see, sugary treats stimulate our brain’s reward center, very similar to how alcohol and drugs do. In fact in studies rats were given a choice of sucrose or cocaine and were found to be much more likely to be addicted to the SUGAR! What happens is when we take in sugar our brain releases a chemical called dopamine that creates a pleasurable feeling inside of us.
Ok, Ok Debbie Downer, how do I reduce my sugar intake?
Good question I am glad you asked. Here are some key things you can do to reduce your sugar intake:
• Get rid of the WHITE: white bread, white rice, white pasta…all sources of simple sugars
• Be a smart label watcher, read your soup labels, pasta sauce, all can be high in sugar.
• Adjust your buds…your taste buds can change in as little as 2 weeks. Reducing your sugar intake will also adjust your sensitivity to sugar. In a few weeks after reducing your tongue will prefer natural sugars from fruits and vegetables.
• Go slow, your brain has gotten used to its pleasure center being stimulated. If you are drinking 5 sodas per day, start, make a goal to get it down to three sodas on week one and then one per day in week two etc. Trying to go cold turkey can be a recipe for withdrawal. Remember your brain sees sugar like a drug!
Hey Susie Sugar pants, moderation is the key!
Ultimately finding a balance where you are moderating your consumption and eating well is the goal. An occasional piece of your grandma’s chocolate cake or a cinnamon bun from the best bakery in town is important too. Reduce your consumption and you will be inflammation free and that is a good thing!