Sugar Is A Gateway Drug
There is no denying we all need a bit more sweetness in life. What is also undeniable is that there are many ways to find that sweetness. Music, dancing, family, sunsets, laughter, a good book. The list is endless. It is also really easy to find sweetness in food. From the therapeutic joy some people derive from food preparation for others, to the delight in sharing culture, tradition and nutrition with those we love, food can really enrich our body, mind and soul.
And then there’s sugar.
Not the type you find wrapped around vitamins, minerals and other salubrious properties found in wholefoods, like fruit, vegetables, wholegrains, pseudograins (quinoa, anyone?). No, I am referring to the refined, processed, oh-so-easy-to-eat-and- hide-in-all-sorts-of-convenience-foods kind of sugar. Think chocolate, cake, tomato and barbeque sauce, sushi rolls, soft drinks, alcohol, fruit juice, pasta, white bread. Yes, I put pasta in this category because it is refined. Even if it is made from wholegrains or pulses, they are still reduced to a flour to make your favourite form of the delectable Italian treat. The same with fruit juice. Full of nutrients, possibly, if it is freshly squeezed, but how many pieces of fruit can you manage in one sitting? Would you consume the four oranges, two apples, three carrots and a beetroot it takes to make this tasty beverage? Me neither. To boot, juicing loses fibre and other phytonutrients that we receive when we consume the whole fruit or vegetable.
Sugar, the white powdery substance that could be mistaken for cocaine at a glance, has the same effect on the brain as the aforementioned illicit substance. It activates the area of the brain that is implicated in reward, pleasure and addiction, particularly dopamine and endorphins. The neurochemistry of addiction is a complex process, however the consumption of refined sugar, which is more easily metabolised than the carbohydrates in wholefoods like those mentioned before, typically leaves us wanting more.
Sugar is a gateway drug. To more sugar.
That is not to say forego the honey in your tea, stay away from birthday cake and never have a glass of wine with dinner again (of course, there are other health implications associated with excess alcohol consumption). No. There is a reason, however, why these foods are considered occasional or sometimes foods. The consequences of excessive sugar intake are both visible and invisible, from insulin resistance and type 2 diabetes, increased blood lipids, weight gain, inflammation, low energy, mood fluctuations, tooth decay, sleep issues. All of these can, in turn, present wit further health issues.
So, read the labels. If the sugar content of a food is more than 50% of the carbohydrate content, you probably want to stay away. A teaspoon of sugar is around five grams, so think about whether you would knowingly add eight teaspoons of the devil’s dandruff to your morning coffee – because that is pretty much what you will find in a can of cola.
If a food product declares itself low GI (glycaemic index: a measure of how long the sugar/carbohydrate content of a food takes to raise blood glucose levels in the body), take it with a grain of iodised, low sodium salt (little nutrition pun for you). Certain chocolate and hazelnut spreads are considered low GI – that is because the fat and protein in the nuts take longer to metabolize. It still contains around 54 grams of sugar per 100 grams – almost 11 teaspoons! And if you are like me, you could smash through that without even trying!
So, what is the best recommendation I could give? Include clean, healthy wholefoods that arrive on your plate as close to the way that they arrive on the planet. Eat for health but also find pleasure in your food. A little bit of sweetness is fine, however food is only one way to derive pleasure and joy from life. I encourage you to take a moment to think of all of the things you do – or would like to do – that bring joy and sunshine to your heart. Make sure you have at least one serve a day – AT LEAST – because this kind of pleasure will also have positive effects on your health.
Good health to you.