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Jenna Offerdahl
Feb 144 min read

THE SUGAR TRAP.

Updated: Feb 15


In a world where sweet treats are readily available and often irresistibly tempting, it's no surprise that many of us find ourselves grappling with a sugar addiction.



Sugar, in its various forms, has become an integral part of our daily diet, and its effects on our bodies and minds are more profound than we might realize.


Why is sugar SO addictive?

At a basic level, our attraction to sugar is deeply rooted in human evolution. Our ancestors relied on sweet foods for energy, making them more likely to seek out calorie-dense sources. In today's world, however, the abundance of refined sugars in processed foods has taken this natural inclination to the extreme, leading to overconsumption and addiction.


One major reason for sugar's addictive nature lies in its impact on the brain. Consuming sugar triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. Over time, the brain adapts to this increased dopamine release by reducing its sensitivity, leading to the need for more sugar to achieve the same pleasurable effect. This cycle creates a pattern of dependence, making it challenging to break free from the grip of sugar cravings.


But sugar is NOT just 'sugar', and this is where many fall when looking at .

In our quest to avoid sugar, or more so, refined sugar understanding the different types and their aliases is crucial when trying to navigate the complex world of ingredient lists. Some common sugars include sucrose, fructose, and glucose, while alternative sweeteners like high-fructose corn syrup (HFCS) are prevalent in many processed foods. It's essential to be aware of the various names used for sugar, such as maltose, dextrose, and agave nectar, to make informed choices about our dietary intake.


Food labels can be deceiving, as sugars often hide behind different names. When scanning ingredient lists, watch out for terms ending in "ose" (e.g., sucrose, glucose) and other less obvious aliases like maltodextrin and cane juice. Additionally, be cautious of foods marketed as "low-fat" or "diet," as they may compensate for reduced fat content with higher sugar levels to maintain flavor.


Excessive sugar consumption has far-reaching consequences for our health. It not only contributes to weight gain and obesity but is also linked to various chronic conditions, including type 2 diabetes and cardiovascular disease. Beyond physical health, the rollercoaster of blood sugar levels caused by sugar intake can affect our mood and mental well-being, leading to symptoms of anxiety and depression.


But what about fructose? That's healthy, right?


This is a grey area... Fructose, a natural sugar found in fruits, is often hailed as a healthier alternative to refined sugars due to its presence in whole, nutrient-rich foods. Fruits offer a plethora of vitamins, minerals, and fiber, making them a superior choice when in need of a natural sugar boost.


Unlike processed sugars, the fiber content in fruits helps regulate the absorption of fructose, preventing rapid spikes in blood sugar levels.


However, it's crucial to recognize that even though fructose is natural, it is still a form of sugar. Overconsumption of fruit or fruit juices can contribute to an excessive intake of calories and fructose, potentially leading to weight gain and other negative health consequences.

Moderation remains key, as an imbalanced diet with an excess of even natural sugars can impact overall health. We will speak more about fruit and juicing in another blog post soon.


With so much sugar in our everyday foods, HOW do we break free from our sugar addiction?


Cutting down on sugar consumption is challenging but worthwhile for overall health and well-being for instant benefits but also long-term prevention of diseases caused by inflammation and excess fat.


Practical tips to help you reduce your sugar intake:

  1. Read Labels Carefully: Familiarize yourself with the various names for sugar and be vigilant when reading ingredient lists. Choose whole, unprocessed foods whenever possible.

  2. Gradual Reduction: Instead of going cold turkey, gradually reduce your sugar intake to allow your taste buds and brain to adjust. This can make the transition more manageable.

  3. Choose Natural Sweeteners: Opt for natural sweeteners like honey, maple syrup, or agave in moderation. These alternatives often have a lower glycemic index and provide additional nutrients.

  4. Mindful Eating: Pay attention to your body's hunger and fullness cues. Mindful eating can help you savor your food and reduce the urge to consume sugary snacks mindlessly.

  5. Stay Hydrated: Sometimes, our bodies can misinterpret thirst as hunger. Stay hydrated by drinking water throughout the day to help curb unnecessary sugar cravings. 


Like drugs, withdrawal symptoms can often come with the elimination of sugar which can be a challenging hurdle to battle through as the body adjusts to lower sugar levels. Whilst these are not permanent experiences, for many they can override their willpower to continue.

Common withdrawal symptoms include irritability, mood swings, fatigue, headaches, and intense sugar cravings. The abrupt reduction in dopamine release, a neurotransmitter associated with pleasure and reward, can contribute to feelings of low energy and even mild depression. Additionally, some people may find themselves grappling with difficulty concentrating and disturbed sleep patterns during the initial phases of sugar withdrawal. While these symptoms can be uncomfortable, they typically subside over time as the body adapts to a lower-sugar environment. Gradual reduction, staying hydrated, and adopting alternative, healthier food choices can help ease the transition and make the process more manageable.


Understanding the roots of our sugar addiction and its effects on the body and mind empowers us to make informed choices about what we eat. By navigating ingredient lists, choosing whole foods, and adopting mindful eating habits, we can break free from the sweet trap and embark on a journey toward a healthier, more balanced lifestyle. Remember, the key lies in moderation and making choices that support long-term well-being.



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