Doctors now believe sugar is just as addicting and harmful as tobacco. Here’s why.

While the recommended allowance is no more than 30g of added sugar a day, Americans consume on average 20 tsp or 80g per day. Did you know that one 20 ounce orange Gatorade contains 36g of sugar?

Consequences of too much sugar: Metabolic Syndrome and NAFLD

Metabolic Syndrome: 25% of the US population shows traits

Cluster of diseases that significantly increase risk of cardiovascular disease - hypergylcemia, hypertension, dyslipidemia, insulin resistance, central adiposity
Waist circumference >35in, Triglycerides >150mg/dL or on drug treatment for elevated TG, HDL-C <40mg/dL, type-2 DM, BP 130/90mm Hg or on anti-hypertensive therapy

Non-alcoholic Fatty Liver Disease (NAFLD): 20-30% adults

Excess fat accumulation in the liver - major cause of chronic liver disease in Western societies. Estimated to affect 7% of nonobese youth and up to 70% of obese youth. Typically asymptomatic and discovered incidentally.

All sugars are NOT created equal: Fructose vs Glucose

Ingested glucose bypasses the liver and goes straight to the brain and muscles to be used as energy. Excess glucose is stored as glycogen primarily and secondarily as fat.

Fructose, on the other hand, is first metabolized in the liver, does not trigger insulin or leptin release, and is more readily converted to fat than glucose. Excess fructose consumption is linked to increased risk of fatty liver disease, weight gain, and diabetes.

HFCS contains chemical toxins like chloralkali which has mercury in it. Red flag for very poor quality food.

Agave nectar contains 70-90% fructose and is 4 times sweeter than sugar.

The healthiest options for adding sugar to your diet are raw, local honey and Grade A/B maple syrup. Both contain minerals, antioxidants, and amino acids, have a low glycemic index and relatively low fructose content.

Most common sources of fructose:

Table sugar

Agave (4x sweeter than sugar)

Fruit juices

High Fructose Corn Syrup (HFCS) - prevalent in processed foods

Artificial Sweeteners:

San Antonio Heart Study, 5000+ people over 10 years

· More than 21 artificially sweetened beverages/week associated with double the risk of obesity

Artificial sweeteners are far more potent than table sugar and HFCS - over-stimulation of sugar receptors from frequent use may cause less intensely sweet foods, such as fruit, to be less appealing and unsweet foods, such as vegetables, to be downright unpalatable

Signs and Symptoms of Sugar Imbalance/Prediabetes:

Fatigue, irritability

Excess thirst, excess hunger, excess urination

Blurry vision

Slow healing cuts

Tingling in hands and feet

Causes of Sugar Cravings:

Stress - leads to increased cortisol levels

Cortisol is your body’s ‘fight or flight’ hormone - mobilizes sugars to provide energy to muscles
Your body thinks it needs sugar to overcome an obstacle, leading to ‘stress eat’ sugar foods

Not enough protein and fat in the diet

Gut dysbiosis - yeast overgrowth (yeast loves sugar)

Tips to Curb Sugar Cravings and Balance Blood Sugar

Learn how to manage chronic stress

Eliminate “naked” carbs - pair carbs with fat, protein, and fiber

Be prepared - don’t leave home hungry or without snacks

Glycemic Index, Glycemic Load and Satiety Index

The Glycemic Index (GI) indicates how high and how fast a food is likely to raise your blood sugar. Our body performs best when our blood sugar level is kept relatively constant. If blood sugar drops too low, we become lethargic and/or experience increased hunger. If blood sugar goes too high, insulin is released, which causes excess sugar to be converted to fat. After exercise, foods with a high GI may be helpful in speeding recovery, but otherwise we are better off avoiding high GI foods. The GI can vary based on individual differences and the way food is prepared.

The Glycemic Load (GL) takes into consideration the amount of food ingested and is a more accurate way to predict your body’s glycemic response. When looking at GL, it is important to pay attention to the calorie content. Peanuts have a very low GL but are also packed with calories - low GL foods are not all good if it takes a large amount to satisfy your hunger.

The Satiety Index ranks different foods on their ability to satisfy hunger. The median score is 100 and is based on white bread. Anything above 100 is more filling and below 100 is less filling than white bread.

Carbohydrates with lowest GL that are highest on the Satiety Index:

Snacks - Popcorn (SI 154, GL 6)

Vegetables - Boiled potatoes (SI -323, GL - 21)

Fruits -

Oranges (SI - 202, GL 6)

Apples (SI - 197, GL 6)

Grapes (SI 162, GL 11)

Brown pasta (SI 188, GL 17)

Oatmeal (not instant) (SI - 209, GL - 12)

Whole grain bread (SI 154, GL - 7)

You can lower the GI of snacks by pairing your carbs with fat/protein/fiber.

Avocado toast + egg

Apple + peanut butter

Tortilla chips + queso and guacamole

Pasta + meat sauce

Pasta + nuts + EVOO

Cooking, grinding, pulverizing food increases its GI. Boil pasta for a shorter period of time to lower its GI. Adding cinnamon to your diet has been shown to lower fasting blood glucose and glycemic response.