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Naturally Occurring Versus Added Sugars

on April 09, 2022

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Is your memory not as good as it could be? Do you have dry eyes? Are you very thirsty? Do you suffer from depression? Omega 3 fats can reduce your appetite, help you burn more fat and reduce belly fat. If you eat a lot of saturated fats in red meat and dairy, this can increase inflammation, which causes weight gain, particularly around your belly. Sugar arouses lots of emotion! Does the idea of cutting back seem impossible, or make you really cross? In your experience, if you give it up, do you just end up binging on it? Unfortunately, the amount of sugar we consume has increased dramatically in just a couple of generations, and your intake may be far higher than you realise. It’s everywhere now, in bread, in cereal, in yoghurt. The more sugar you consume, the more weight you are likely to carry. Many people factor in sweet treats when trying to lose weight. But it’s not just about the calories. Sugar can block your weight loss in a number of different ways. Jessica could never understand how her best friend resisted sweet desserts. Even after a big meal, Jessica always had room for a rich, creamy chocolate pudding. Whenever they shared a chocolate gateau at their favourite café, her friend was happy with a only a spoonful or two, leaving Jessica to polish off the lot. She couldn’t just have a taste.

When You Think Things Are Beginning To Look Good

When You Think Things Are Beginning To Look Good

If it was there, she had to eat it. Recently, Jessica started reducing her portion sizes. But as she found it hard to cut back on the cakes and biscuits, she decided to set herself a daily calorie allowance for sugary foods. Jessica knew that avoiding sugar completely wouldn’t work for her. Based on past experience, she reckoned she could do a day or two before she caved in. This can be counterproductive, as this pattern of avoiding, then overeating sugar can make cravings worse. So she decided to slowly reduce the amount of sugar she ate, whilst also putting strategies in place to help with the cravings. Before we look at how sugar affects your weight, we need to look at the difference between naturally occurring sugars and added sugar. When sugars occur naturally in foods, they are accompanied by other nutrients such as fibre, water, vitamins and minerals. We are designed to like sweet foods. Naturally sweet foods are generally safe to eat and a good source of nutrients. The problems occur when sugars are added.

The Power Of The Dream

Sugar is not just added to obvious foods such as ice cream, chocolate, biscuits and puddings. Don’t shoot the messenger! You may even have an extreme reaction. One of my course participants told me that she felt really angry at me when she watched the video on sugar. All I did was lay out the facts. I am not saying that you have to give up sugar. I’m not even saying that you have to reduce it! That’s not up to me! I’m just giving you the facts, so you can make your own informed choices. What I am saying is that the more added sugars you consume, the harder it is to have vibrant health and the harder it is to lose weight. Although edible, added sugars cannot be considered a food. I’ve mentioned that added sugar can block your weight loss in a number of different ways. Below, I explain how. Added sugar is high in calories but not filling. This means that you can easily eat a lot without feeling full and therefore consume a lot of calories.

Worlds Apart

Overconsuming added sugars affects hormones involved in appetite and fat storage. This can lead to a kind of internal starvation, which makes you feel hungry. It affects your neurochemistry in a similar way to addictive drugs, but more mildly, and can cause cravings, binging and withdrawal. Some studies even suggest that sugar cravings are comparable to drug cravings. Do you restrict your sugar intake, then binge on it? This is when sugar can become addictive. Initially, you consume sugary foods to feel good. Over time, the motivation shifts. We suggest that sugar, as common as it is, nonetheless meets the criteria for a substance of abuse. It also disrupts your hormones and gut bacterial balance. Sugar takes nutrients from your body, particularly B vitamins, which your body needs to stay in balance. As sugar lacks vitamins and minerals but requires nutrients to be digested, the more added sugars you consume, the more nutrient depleted you are likely to become. Added sugars also affect your health in a number of other ways. Artificial sweeteners are linked to weight gain. Like added sugar, artificial sweeteners enhance your appetite, so you are likely to eat more. However, even if you do not consume more calories, artificial sweeteners may still make you gain weight. Your body is not designed to handle a sweet taste that has no calories. There is limited data on whether artificial sweeteners are addictive and whether they increase cravings for something sweet. It seems that they have some, but not all, of the effects of sugars on our brains. Scientists are divided in their views on their safety. Animal studies have shown they can cause health problems, including brain tumours and bladder cancer. If you drink diet soft drinks daily, you have a significantly increased risk of type 2 diabetes. If you answer Yes to any of the questions, then sugar or artificial sweeteners may be making it harder for you to lose weight. Do you consume sugar every day? Do you eat more sugar than you used to? Do you avoid sugar, then overeat/binge on it? Would you find sugar hard to give up? Are you resistant to the idea of cutting out sugar? Do you regularly consume artificial sweeteners? Do you frequently eat food that you have not made yourself without checking the ingredients for added sugars/artificial sweeteners? If you consume sugar, you may burn less fat. Artificial sweeteners enhance your appetite, so you eat more.

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