Sugar, oh honey honey!
How many times do we have to hear about sugar before we’ll listen? And what do a grapefruit and Kon mari have to do with it either?
This week's topic comes from a client in which we were having a conversation, interestingly enough, about Kon mari, quite literally providing an environment for health and happiness (you know who you are wink wink).
Kon Mari is a technique (named after it’s creator, actually) that made it’s debut on Netflix as individual episodes where a woman names Marie Kondo teaches you to hold every article of clothing and article that you have in your home, feel for energy of joy and get rid of anything that doesn't bring it. I’m vastly simplifying it for the purposes of this article and it’s definitely worth looking more into. Anyway, the phrase has kind of become a fad verb phrase now as in “Kon Mari your space”, “Kon Mari your mind” et cetera. Literally there's nothing you can't Kon Mari. Here is the link so you can learn more about her and her Kon Mari technique. In and of itself the idea of decluttering, re-energizing with things that bring you joy is of great value anyway, but that will be a topic for another time. Here’s where my mind went from there…
Thinking of these ideas of clearing your space, decluttering your mind, creating an environment for your success and just clearing out things that don't support your life had me thinking of another couple of experiences I had over the week.
One morning for breakfast opened up the grapefruit. Now the grapefruit had been sitting a little bit longer than it normally would have and I decided I better eat it before I had to compost it. It was a little drier when i opened it up but otherwise fine. As I was eating the segments I got to one that had a seed in it. What was interesting is the seed had opened up and started sprouting roots. Not only had the seed opened up and not only had it started sprouting roots but one of the roots had wound itself in and around inside the segment of grapefruit. I thought not only was it unique to see but the thoughts that came with it as well.
Here is this seed, hidden from the sunshine or light of any kind inside the rubbery lining of a piece of fruit but it had nutrients and it had moisture and without any effort from us it was going to grow and plan on living. I remember years back I had seen an apple and the tough seed pouch that surrounds the seeds and I remember thinking, ”Isn't that interesting? You can't even throw an apple away and “kill it”. The life inside of it will keep on growing as you throw it away. You put an apple in the compost and it's going to break down but the seeds will sprout.
What this reminds me of is what I've said for years that we need to mimic the cells. Cells will do what they are innately wired to do and take their cues from their integrative world. Where there are any sparks of life, full life is possible for that structure. No matter what the symptoms are if there is a sprout of life, life is possible.
So often as we're getting frustrated with our symptoms, especially long experience of symptoms, we become the symptoms. We forget about the life, and here is this seed inside of grapefruit growing without a care in the world just doing what it's programmed to do.
Inside our own bodies if we see the life inside, the things that are working well rather than the things that are going wrong and put in the best ingredients, then that's really our part in it. If the seed is going to grow; if the cell is going to grow then let's try give it the best opportunity. While you can’t see what’s going on inside that grapefruit, and you can’t visually see what’s going on inside the cells of your body, they are alive and they are actively performing processes. One of those best opportunities are the things you DO have control over, in order to support the life inside.
What you put in and what you take out makes a big difference to what's going to grow. One of the most controversial conversations about food is sugar not because people would disagree on what it does but because people don't want to give it up. You know in our social culture, sugar is everywhere. We use it to celebrate, and we use it as a gift of love, however with obesity and diabetes becoming an epidemic; with mental health, inflammatory, chronic illnesses, cancers and mood disorders on the rise it's worth another discussion.
One of the biggest arguments for sugar I hear is, “It’s natural, how could it be so bad?”
Well, let’s enlighten ourselves.
Some of Sugar’s Negative Effects on Health
Weight gain: Consuming sugary foods and drinks can contribute to weight gain, which increases the risk of developing obesity and related health problems such as type 2 diabetes, heart disease, and certain cancers.
Tooth decay: Bacteria in the mouth feed on sugar, which can lead to the formation of acid that erodes tooth enamel, leading to tooth decay and cavities.
Increased risk of type 2 diabetes: Consuming sugary foods and drinks can lead to insulin resistance, which increases the risk of developing type 2 diabetes.
Increased risk of heart disease: High sugar intake can lead to an increase in triglycerides (a type of fat) in the blood, which is a risk factor for heart disease.
Nutrient deficiencies: Foods high in sugar often provide empty calories and may displace more nutrient-dense foods from the diet, leading to nutrient deficiencies.
Addiction: Sugar can activate the same reward centers in the brain as drugs of abuse, leading to cravings and addiction.
It's important to note that natural sugars found in fruits and vegetables, for example, are generally not harmful to health when consumed in moderation as they also provide nutrients, fiber, and other beneficial compounds. It's the added sugars in processed foods and drinks that are of concern.
Did you know?
People on average eat 150 pounds of sugar a year
that sugar is 99.7% pure calories
that artificial and added fructose is processed in the body exactly like alcohol (imagine what that's doing to our kids!) [4]
that sugar increases inflammation [5]
that sugar is known to increase aggression [4]
that sugar worsens or is a causative factor in poor mental health [2,4]
that sugar raises your triglycerides and lowers your HDL [6]
that it feeds cancer cells
that it ages you faster
that it increases the risk of dementia and Alzheimer's [3]
that it is known to contribute to ADHD [1,4]
that it’s reduction/elimination has been proven to reduce incidence of liver dysfunction [5]
that the food companies add citric acid? You might think of this as just vitamin C and that it's healthy however you would be fatefully wrong. Citric acid is not healthy. It is added to pre digest the food so that you can eat it faster which creates immediate cravings. Ever have a food you couldn't stop eating?
Fun fact: Studies have shown that people make bad decisions when blood sugar is low!
If you're looking to reduce your sugar intake, here are some alternatives you can try:
Eat fruit: Instead of reaching for candy or other sugary snacks, try eating fresh fruit. Fruits contain natural sugars, but also provide fiber, vitamins, and minerals.
Use spices: Spices such as cinnamon, nutmeg, and ginger can add natural sweetness and flavor to foods without adding sugar.
Choose unsweetened beverages: Instead of sugary drinks, try water, unsweetened tea or coffee, or sparkling water with a splash of fruit juice.
Choose whole foods: Whole foods such as vegetables, nuts, seeds, and whole grains can provide a natural source of energy and nutrition without added sugars.
Use natural sweeteners: If you want to sweeten your food or drink, try using natural sweeteners such as honey, maple syrup, or stevia in moderation.
Focus on protein and healthy fats: Eating protein and healthy fats can help keep you feeling full and satisfied, reducing cravings for sugary foods.
Remember, moderation is key. It's okay to enjoy sweets and treats occasionally, but it's important to be mindful of your overall sugar intake and make healthy choices most of the time.
As a parent, I would love to share. Sugar is not love! There are plenty of “sweet” ways to show you care!
Sugar and Brain Health
Sugar of course impacts blood sugar levels, which impacts insulin. This rush of insulin is an opportunity for serotonin to have unimpeded travel to the brain. According to brain health, people might crave sugar because they have low serotonin which is necessary for mood, happiness, feeling of well-being, and quality sleep. Craving sugar is a good sign that you might be deficient in amino acids or have neurotransmitter dysregulation which could be affecting your mood and sense of stress. It's important to not only avoid refined sugars but to lower your intake of foods that breakdown into sugars like breads, starches, baked goods, gravies, pastas, cereals, etcetera. It's best to opt for smart carbs instead like whole grains, beans, lentils, fresh fruits and vegetables and leafy greens.
Conclusion
Like the grapefruit seed, any spark of life in your cells keep on the path to living because it's what it's innately programmed to do but you can support the outcome by putting the best ingredients in.
Practicing these tips about sugar it's a good way to start. Let’s “Kon Mari” your body and practice putting in only things that benefit the life inside your cells.
Your homework for the week:
Use the chart below to help you answer the question: How many of the foods I commonly eat contain sugar or are high on the GI index?
What foods do I eat are low on the GI index?
How can I make plans to eat more of them?
available at printablee.com
1 Del-Ponte B, Anselmi L, Assunção MCF, Tovo-Rodrigues L, Munhoz TN, Matijasevich A, Rohde LA, Santos IS. Sugar consumption and attention-deficit/hyperactivity disorder (ADHD): A birth cohort study. J Affect Disord. 2019 Jan 15;243:290-296. doi: 10.1016/j.jad.2018.09.051. Epub 2018 Sep 17. PMID: 30257225; PMCID: PMC6193136.
2 Anjum I, Jaffery SS, Fayyaz M, Wajid A, Ans AH. Sugar Beverages and Dietary Sodas Impact on Brain Health: A Mini Literature Review. Cureus. 2018 Jun 7;10(6):e2756. doi: 10.7759/cureus.2756. PMID: 30094113; PMCID: PMC6080735.
3. Nguyen TT, Ta QTH, Nguyen TKO, Nguyen TTD, Giau VV. Type 3 Diabetes and Its Role Implications in Alzheimer's Disease. Int J Mol Sci. 2020 Apr 30;21(9):3165. doi: 10.3390/ijms21093165. PMID: 32365816; PMCID: PMC7246646.
4. Freeman CR, Zehra A, Ramirez V, Wiers CE, Volkow ND, Wang GJ. Impact of sugar on the body, brain, and behavior. Front Biosci (Landmark Ed). 2018 Jun 1;23(12):2255-2266. doi: 10.2741/4704. PMID: 29772560.
5. Della Corte KW, Perrar I, Penczynski KJ, Schwingshackl L, Herder C, Buyken AE. Effect of Dietary Sugar Intake on Biomarkers of Subclinical Inflammation: A Systematic Review and Meta-Analysis of Intervention Studies. Nutrients. 2018 May 12;10(5):606. doi: 10.3390/nu10050606. PMID: 29757229; PMCID: PMC5986486.
6. Eng JM, Estall JL. Diet-Induced Models of Non-Alcoholic Fatty Liver Disease: Food for Thought on Sugar, Fat, and Cholesterol. Cells. 2021 Jul 16;10(7):1805. doi: 10.3390/cells10071805. PMID: 34359974; PMCID: PMC8303413.