Sugar has become a staple of the American diet over the past 50 years. Our beloved sugary beverages, desserts, candy, bread, many breakfast foods, yogurt, and condiments contain varying amounts of sugar that add up to our compromised health. We have been in the “Season of Sugar” since October. Halloween candy, Thanksgiving sweets, Christmas treats, and New Year’s celebrations typically result in us consuming increased amounts of sugar, and not just for one day. Considering sugar suppresses our immune system, perhaps it is only a coincidence that cold and flu season also tends to hit hardest this time of year…
Suppression of the immune system isn’t the only harmful attribute of refined sugar. It also:
- increases our visceral fat tissue, a harmful fat around our organs that is linked to health problems like non-alcoholic fatty liver disease, high blood pressure, and heart disease
- raises our blood sugar, which may lead to insulin resistance and diabetes
- increases inflammation, which increases stress on the body and accelerates the degeneration of joints and soft tissue, and
- may result in musculoskeletal pain, osteoarthritis, osteoporosis, and rheumatoid arthritis
Cutting back on sugar isn’t for the faint of heart. According to Dr. Jeffrey Peng, MD, “Sugar taps into the same brain areas [as] addictive substances to generate cravings and a temporary sense of well-being.” Cutting back will require a firm goal with your “why” in mind, determination, discipline, and maybe even an accountability partner or 2.
Start small and get some quick wins. For example, if you’re having 2 sugary drinks a day, try cutting back to 1 for the next week. If (or when) you fail, jump back in the next day. Keep the outcome of better health in mind and stay positive! You can do hard things.
There is some good news. “Sugars from natural sources (unrefined sugar) include a variety of bioactive compounds, minerals, fibers, antioxidants, and phytochemicals that help to decrease inflammation as well as enhance endothelial function” (https://pmc.ncbi.nlm.nih.gov/articles/PMC9519493/). Endothelial function refers to the healthy activity of the endothelium, a thin layer of cells lining the inside of blood vessels that regulates blood flow, prevents clotting, and controls inflammation. (https://my.clevelandclinic.org/health/body/23471-endothelium)
When we are armed with knowledge, we can make better choices. Here are some helpful resources to learn more about sugar and its impact on your health:
https://www.jeffreypengmd.com/post/sugar-sweet-joy-or-silent-killer
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/sugar-101
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much
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