We just came off the holidays – a time of feasting and celebrating, a time of indulgence and joy as we share our favorite festive treats with loved ones. And that is all well and good – as Ecclesiastes tells us, there is a time for everything. But our holiday diets are often filled with copious amounts of sugar that can leave us feeling a bit hung over by New Year’s. That’s because sugar is inflammatory, and consuming a lot of sugar has repercussions on our health that are less than desirable. I’m not saying you should never eat sugar; heaven knows I eat it sometimes. But you should be aware of its impact on your health so you can make well-informed decisions about your well-being.
Sugar, particularly refined sugars (like sucrose, high fructose corn syrup, and other added sugars), can contribute to inflammation in various ways. Chronic inflammation is linked to many health conditions, including heart disease, diabetes, and obesity, but why is it so bad for us? Here are some ways sugar is inflammatory:
It AGEs You
Sugar increases the production of advanced glycation end products (AGEs). You may have heard of these compounds that can make food more toxic due to cooking at high temperatures, but high dietary intake of sugar has also been linked to increased AGEs. They can accumulate over time and damage tissues by promoting oxidative stress.
It Causes Insulin Resistance
When you consume sugar, it causes a rapid spike in blood glucose levels. In response, insulin is released to bring your blood sugar back to normal. However, when this cycle repeats frequently over time, your cells can become less sensitive to insulin, leading to insulin resistance. Additionally, persistently high levels of insulin can activate inflammatory pathways, triggering the production of cytokines and promoting fat storage. This insulin resistance plays a major role in driving chronic low-grade inflammation throughout the body.
It Causes Gut Dysbiosis
Excessive sugar consumption can feed the wrong kinds of gut bacteria, leading to a disruption in the delicate balance of your microbiome. As the bacteria that feed on sugar thrive, other beneficial bacteria can starve. This can eventually lead to a “leaky gut,” a condition where the intestinal lining becomes more permeable. This allows toxins, bacteria, and undigested food particles to leak into the bloodstream, triggering an immune response and causing widespread inflammation throughout the body.
It Impairs the Immune System
High sugar consumption can weaken the immune system by impairing the function of immune cells, such as white blood cells and macrophages. It can reduce the ability of these cells to fight off infections and respond to inflammation, making you more susceptible to sickness.
It Increases Triglycerides
Consuming excess fructose in particular can increase triglyceride levels and contribute to the development of non-alcoholic fatty liver disease (NAFLD). When you consume high levels of sugar, your liver converts it to fat cells and stores them. The fat buildup in the liver leads to the release of inflammatory molecules, which can spill over into the bloodstream and promote low-grade, chronic inflammation throughout the body.
What Can You Do About It?
The best thing you can do is to consume less sugar. It’s easier said than done, but it’s not impossible, and it gets easier over time as your body gets used to it. Start by replacing refined sugars with nutritive ones. These include more natural, paleolithic sweeteners like maple syrup, honey, coconut sugar, date sugar, and stevia.
That doesn’t mean you have to never eat table sugar again. Just be smart about your intake. Pace yourself, and make sure you aren’t consuming copious amounts repeatedly. There are a couple of things you can do to balance your sugar intake:
Fiber
Try adding some fiber – both soluble and insoluble – to your diet. For instance, swap white flour for whole wheat or another whole grain flour. Fiber slows the absorption of sugar into the bloodstream, mitigating a sharp rise in blood sugar. It also feeds those beneficial bacteria that help maintain balance in the microbiome. If you’re going to consume a larger-than-normal amount of sugar, pairing it with some dietary fiber can help slow down the effects.
Protein
Protein can also help slow the absorption of glucose into the blood stream. In addition, protein also keeps your blood sugar from dropping too low. Unlike carbohydrates, protein doesn’t cause a spike in blood sugar, and it offers a lot of nutritional bang for your buck.
Sugar cravings can indicate a need for more protein. A diet sufficient in both protein and fiber can lead to more satiety and reduced sugar cravings. Make sure to include enough quality sources of protein and fiber in your diet.
Sources of good are whole grains, beans and legumes, and fruits and vegetables. Quality protein sources are grass-fed meat, wild-caught fish, pastured pork and eggs, and plant sources that contain all nine essential amino acids, such as quinoa.
Need Fast and Easy Low-Sugar Snacks?
I got your back. Here are 10 low-sugar snack ideas that are also kid-friendly.
- Apple slices with nut butter
- Veggie sticks (or whole grain wraps) with hummus
- Greek yogurt with berries (flavor with protein powder for extra protein)
- Boiled egg (or 2 or 3)
- Homemade trail mix with nuts and seeds
- Homemade popcorn
- Rice cakes with nut butter
- Homemade protein smoothies
- Cucumber with cream cheese
- Beef jerky
Conclusion
Giving up sugar completely isn’t necessary for good health, but it is highly beneficial. If you still indulge in the occasional sugary treat, don’t fret – it’s ok. A well-balanced life leaves room for understanding that your enjoyment is as important as your nutrition. Enjoy yourself and be empowered to make well-informed decisions about your body and its need for a strong foundation of health to keep thriving.
