Refined sugar creates inflammation, which decreases blood flow to the brain. This can trigger anxiety, depression, fatigue and headaches. Studies done by Johns Hopkins University have even implicated sugar as a trigger for seizures!
Sugar lights up the brain’s dopamine pathways similar to that of drugs and alcohol. Research done by Dr. David Kessler found that rats worked much harder for a milk shake high in sugar and fat, and the more sugar that was added, the more they consumed.
Stress increases cortisol levels, which can increase appetite and cravings for sugar. Lack of sleep (less than six hours a night) contributes to stress and signals the brain to release hormones that increase appetite and sugar cravings.
A study published in the British Journal of Dermatology reported that consuming sugar forms harmful molecules (AGEs) that can damage the brain, as well as the collagen and elastin that helps keep skin firm and supple.
Refined sugar comes in many forms. Packaged foods often contain several sources of sugar. Some of its many names include:
Lactose/Maltose/Galactose/Dextrose/Fructose/Glucose (words ending in “ose”)
High-fructose Corn Syrup/Corn Syrup
Dehydrated Cane Juice/Crystals
Sucanat (better form of refined sugar)
Malt Syrup/Barley Malt
Honey/Agave (unless raw, it may be refined)
Beware of how much sugar you’re getting from all sources–sauces, dressings, cereals, crackers, nut butters, snack foods, etc. Even if you’re eating a “health” food, check the ingredients!
Whole carbohydrates contain fiber, which decreases inflammation and cholesterol, which improves blood flow to the brain. Fiber reduces how quickly blood sugar is elevated and helps release steady fuel to the brain, preventing sudden “crashes”. Always check the labels of packaged foods for fiber content. Aim for a minimum of 25 grams of fiber in your daily diet.
Replace liquid sugar (soft drinks, energy drinks, sweetened tea, etc.) with water, green or herbal tea, or lemonade sweetened with raw honey or raw stevia.
Only consume fruit juice in moderation. Instead, eat whole fruit, which contains fiber.
When consuming an occasional sweet treat, add some fiber to it. Top your ice cream with nuts.
Subtract the number of fiber grams per serving from the number of carbohydrates per serving to see how actively the food/beverage will raise your blood sugar. Try to keep this number between 15 to 25 grams, especially if you are trying to lose weight or have blood sugar challenges.
Keep learning to be healthy!
Lisa Hernandez, Certified Nutritionist I& Health Coach
1 Corinthians 10:31–“Whatever you eat or drink, or whatever you do, do it all for God’s glory!”
This information is for educational purposes only and is not intended to diagnose, treat, cure, or prevent disease. It does not take the place of any medical care that you may need. Consult your health care provider about making dietary and lifestyle changes that are right for you.