I Love sweets, obviously... cake being my favorite. However, there is a lot about sugar that many people don't know, and the fact that it is literally poison to our body, you would think that I completely abstain from it in my diet, but I don't. On the other hand, I do limit my intake, and would like to share some information with you in hopes to help you limit, if not, completely avoid all forms of sugar (except for the occasional slice or two of cake:) )  |
| Simple Sugars |
And away we go...
Sugar... Far from sweet, equal to poison!
What is refined sugar? Refined sugar is a substance void of all nutrients. It contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories. Sugar is an incomplete food! It doesn't even qualify as a food, but more as a poison because it depletes the body of its own stores of various vitamins, minerals, and enzymes. When you eat a refined carbohydrate your body must borrow vital nutrients from healthy cells to metabolize the incomplete food. Calcium, sodium, magnesium, and potassium are taken from various parts of the body to metabolize the sugar. Often, so much calcium is used to neutralize the effects of the sugar that bones become osteoporotic due to the withdrawn calcium.
If sugar consumptions is continued, an over-acid condition results, and more minerals are needed from deep in the body to correct the imbalance. If the body is lacking the nutrients used to metabolize sugar, it will not be able to properly handle and rid itself of the poisonous residues. These wastes accumulate through the brain and nervous system, which speeds up cellular death. The bloodstream becomes over-loaded with waste products and symptoms of carbonic poisoning result, leaving the body feeling sick.
One of the most commonly known diseases caused by sugar as well as a high fat diet is Diabetes. Diabetes is caused by the failure of the pancreas to produce adequate insulin when the blood sugar rises. When there is a concentrated amount of sugar introduced into the system the body goes into shock from the rapid rise in the blood sugar levels. The pancreas eventually wears out from overwork and Diabetes sets in. And I'm sure you of all heard of Hypoglycemia. This occurs when the pancreas overreacts to the large amounts of sugar in the blood and releases too much insulin leaving the body feeling tired as the blood sugar level becomes too low.
Refined sugar may also be one of the dietary risk factors in Gallstone disease. Gallstones are composed of fats and calcium. Sugar can upset all of the minerals, and one of the minerals, calcium, can become toxic or non functioning, depositing itself anywhere in the body, including the gallbladder. One out of ten Americans has gallstones and the number increases to one in five after the age of forty. Gallstones may go unnoticed or cause wrenching pain. Some symptoms include: belching, bloating, and intolerance's to foods.
And if that wasn't enough... Another serious problem with sugar that is now coming to the forefront is the various levels of mental problems. Our brains are very sensitive and react to quick chemical changes within the body. As sugar is consumed, our cells are robbed of their B vitamins, which destroys them, and insulin production is inhibited. Low insulin production means a high sugar (glucose) level in the bloodstream, which can lead to a confused mental state or unsound mind. Try and recall the last time you had a sugary snack or meal, and how you felt quickly after consuming it. Was your mood elevated? Did you crave more? Did you notice within the hour of consuming this snack any difference in your mood from good to bad or irritable?
For any parents out there, I am sure you have been witness to this event with your child or children. And so, we are not only poisoning our body, but our children's... Yikes!
Some would refer to refined sugar as a drug, because in the refining process everything of food value is removed except the carbohydrates, the pure empty calories. We are left with a substance that contains no fat, no protein, no vitamins, no minerals, no enzymes, or any other element that would constitute it as a food. Many nutrition experts would say that refined sugar is extremely harmful, possibly as harmful as a drug, especially in the quantities consumed by Americans today. Dr. David Reuben, Author of, "Everything You Always Wanted to Know About Nutrition" says, "white refined sugar- is not a food. It is a pure chemical extracted from plant sources, purer in fact than cocaine, which it resembles it in many ways." Unbelievable, right? And yet, so many, too many of our "food" products on the market shelves today are Packed full of hidden sugars!
So I will now walk you through the refining process, and let's see if you still want to put this non-food into your body, or at least limit its intake.
How does the refining process work? Well, sugar is refined by taking a natural food, which contains a high percentage of sugar, and then removing all elements of that food until only the sugar remains. While sugar is commonly made from sugar cane or sugar beets, through heating, mechanical and chemical processing, all vitamins, minerals, proteins, fats, enzymes, and indeed every nutrient is removed until only the sugar remains.
Sugar cane and sugar beets are first harvested and then chopped into small pieces, squeezing out the juice, which is then mixed with water. This liquid is then heated, and lime is added. Moisture is boiled away, and the remaining fluid is pumped into vacuum pans to concentrate the juice. By this time, the liquid is starting crystallize, and is ready to be placed into a centrifuge machine where any remaining residues (like molasses) are spun away. The crystals are then dissolved by heating the boiling point and passed through charcoal filters.
After the crystals condense, they are bleached snow-white, usually by the use of pork or cattle bones. During the refining process, 64 food elements are destroyed. All the potassium, magnesium, calcium, iron, manganese, phosphate, and sulfate are removed. The A, D, and B vitamins are destroyed. Amino acids, vital enzymes, unsaturated fats, and all fiber are gone. To a lesser or greater degree, all refined sweeteners such as corn syrup, maple syrup, etc., undergo similar destructive processes. And molasses isn't any better, it is the chemical and deranged nutrient that is a byproduct of sugar manufactures... Wow!
Studies show that "sugar" is just as habit-forming as any narcotic; and its use, misuse, and abuse is one of our nation's number one disasters. And it's no wonder when we consider all the products we consume daily that are loaded with sugar.
Sugar and The Brain... Have you given it any thought?
The brain is the biggest consumer of sugar in the body, and the level of sugar in the brain is directly regulated by the level of sugar in the blood. Too much sugar over stimulates the brain causing hyperactivity, irritability, and nervousness. It is important that our brain and body receives sugars from natural sources such as fruits, vegetables, and/or whole grains; these natural carbohydrates contain the important B-vitamins. The B-vitamins are needed in both cellular energy production and the production of neurotransmitters, so they are extremely vital to brain function.
Is there a thing of the brain receiving too little sugar?
Yes! Too little sugar and the brain doesn't function properly and it will steal energy from the cerebral cortex (where we have conscious control of ourselves). The result is we will act on animal instinct, rather than rational thought; and suffer from mental confusion, irritability or lethargy, irrational thinking and moodiness.
Refined sugar and our blood... now there is a roller coaster ride. Not only do our sugar levels in our blood go on this roller coaster, but the brain (including your mood and your ability to think straight) join in on this rip roaring ride too! This is why refined sugar consumption has been linked to hyperactivity, ADHD, anxiety, irritability, reduced performance in school, and juvenile delinquency. Think about it... do you think it may be time to look at you and your family's sugar consumption? I allow my son to have donuts about once a year. I know that may sound harsh, yet considering the context, not really right? And just this past month I have sworn them off for good; for myself at least. I'm pretty sure I suffered a 2-day streak of irritability and crankiness from consuming an apple fritter (my favorite) and a buttermilk bar. My hub-bub-2-be would concur:)!
A tid bit for you....
Do you read food labels? It happens to be a very enjoyable habit of mine. I have been reading them for at least 20 years now, and I ask you to please not believe all of what the food labels tell you! The FDA does not regulate them. If you don't know what an ingredient is, neither does your body, so your body will store it as fat because your liver does not know how to metabolize the unfamiliar poison that it is!
Back to the topic...
Crave sugar? The following are a few reasons why your body may crave sugar. Read it and see how it may apply to your eating patterns or lifestyle. When we become conscious of the psychological factors that stimulate our eating habits we then can gain more control over them.
1. Avoid or reduce salt or products with salt. (Read labels for sodium content). A craving for sweet foods is a reliable indicator of excess dietary salt.
2. Reduce food volume. Overeating leads to fatigue and sluggishness. This makes a stimulant like sugar (or coffee) more appealing. Eating more frequently will allow you to reduce overeating with a minimum of effort.
3. EAT MORE FREQUENTLY THROUGHOUT THE DAY.
One of the most common reasons for sugar cravings especially at night is by skipping meals. When you wait long periods between meals you stop supplying your blood with glucose. The blood sugar drops and by the time you finally get around to eating your going nuts for simple sugar. You're also likely to end up overeating or craving something fatty as a compensation for sugar. Don't wait more then 2 1/2 - 3 hours between meals.
4. AVOID EATING PRIOR TO BED.
If your body's digesting when it requires much needed rest, you'll require more sleep, dream excessively and find it difficult awakening with alertness. Good deep sleep will result in wide-awake days. Eating to close to bedtime creates a groggy awakening craving the stimulation of sugar or caffeine the following morning. Eat a light evening dinner at least 2 1/2 - 3 hours before bed.
5. LIMIT OR AVOID SUGAR.
That might sound obvious, however, continuing to eat simple sugars results in a falling blood sugar. This stimulates a need for more sugar and the cycle continues. Even though fruit is a simple sugar, switching to fruit instead of sugar is a good first step. Eat the skin of the fruit as well since fiber slows blood sugar elevation.
6. EXERCISE MODERATELY, BUT CONSISTENTLY.
Daily aerobic exercise will increase circulation and strengthen will power. Brisk walking, biking, light jogging, etc. naturally increases sensitivity to the effects of sugar. Try to get 20-30 minutes of some type of pleasurable exercise at least 5 times per week. And strength train with weights 3-4 times per week. The exercise provides your body with the energy it needs, opposed to reaching for a sugary or caffeinated or a combo of both beverage. You wont ever experience an energy crash after exercise that you would from sugar or caffeine.
7. EMPHASIZE NATURAL WHOLE COMPLEX-CARBOHYDRATES.
Your daily diet should include whole grains (quinoa, brown rice, oats, millet, barley, etc.), vegetables
(roots, greens, and round vegetables such as squashes, cabbages, etc.) as a primary fuel, and you'll find you automatically crave less sugar. Emphasizing sweet vegetables such as carrots, cooked onions, corn, cabbage, parsnips, squashes, etc., adds a natural sweetness to meals. Think about introducing seaweed to your diet for much needed minerals to enrich the blood. You can easily make a baked salmon and avocado wrap in seaweed with sprouts, and shredded carrots... yum!
8. DON'T SUPPRESS FEELINGS.
Food indulgence, especially with sweets, is a convenient way to anesthetize feelings. Sugar can consume you with sensory pleasure, temporarily providing mental relief from whatever might be stressful. However, sweets can hinder energy levels and mental clarity so in the long run your emotional coping ability becomes compromised.
9. BEWARE OF PSYCHOLOGICAL TRIGGERS.
The many psychological associations we connect with food have a powerful influence. Beware of family associations, movie rituals, familiar restaurants, childhood habits, etc.
LAST, BUT NOT LEAST... The other names for sugar. Read the food labels for the nutrient information, every time you pick a "packaged" food up, you just may find yourself putting it back down. If it comes in a package, more times then not, it shouldn't go into your body!
So here are all the hidden names for sugar:
Barley malt
Beet sugar
Brown sugar
Buttered syrup
Cane-juice crystals
Cane sugar
Caramel
Carob syrup
Corn syrup
Corn-syrup solids
Date sugar
Dextran
Diastase
Diastatic malt
Ethyl maltol
Evaporated cane juice
Fructose
Fruit juice
Fruit juice concentrate
Glucose
Glucose solids
Golden sugar
Golden syrup
Grape sugar
High-fructose corn syrup
Honey
Invert sugar
Lactose
Malt syrup
Maltodextrin
Maltose
Mannitol
Molasses
Raw sugar
Refiners syrup
Sorbitol
Sorghum syrup
Sucrose
Trubinado sugar
Yellow sugar
I want to thank you fo taking the time to read this information on sugar and its effects on our body and mind. Now do I expect you to quit all forms of sugar? No, but I would love for you to take the 30-day challenge. Invite a friend or family member to do it with you. Log your thoughts, feelings, and experience. You will find that if you can complete the full 30 days, and then eat something that contains only a natural sugar, it will be sweeter then you remembered. You will begin to find the sweetness in food items that you hadn't considered sweet before, such as raw almonds or cashews.
Life is Short... We need to fuel our bodies the best that we can; they are the only ones we have! So everything in moderation!
Eat Smart... Cook Clean... Have your Cakes & Weights...
Love2LiveFit... Work Hard... Never Quit!
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