Sugar, once a rare luxury, has become an everyday ingredient in modern diets. Its excessive consumption has been linked to a myriad of health problems, including obesity, diabetes, heart disease, and dental issues. Are you ready to break free from the sugar blues? There are tasty and healthy alternatives.
The highs!
People like sugar because it tastes good. Andit’s one of those things that release brain chemicals that make us feel good. Sugar can also provide a quick energy boost.
This can make it addictive for some, and a too-often used cruch for many. When we consume sugary foods and drinks, our brains release dopamine, a neurotransmitter associated with pleasure and reward.
…and the lows
That dopamine release can lead to a cycle of cravings and overconsumption, making it difficult to break free from the sugar habit.
Maybe you’ve seen kids at a birthday party wound up on sugar, and then witnessed the sugar-crash aftermath. When our blood sugar spikes, we often feel a surge of joy that is eventually followed by a low mood — that’s a hallmark of low blood-sugar.
THE RESEARCH
Here’s a deep dive into the current research on Sugar, A 2007 paper sums up sugar’s addictiveness this way:
“The reviewed evidence supports the theory that, in some circumstances, intermittent access to sugar can lead to behavior and neurochemical changes that resemble the effects of a substance of abuse. . .rats with intermittent access to food and a sugar solution can show both a constellation of behaviors and parallel brain changes that are characteristic of rats that voluntarily self-administer addictive drugs. In the aggregrate, this is evidence that sugar can be addictive.”
Health Consequences
Excessive sugar consumption has been linked to numerous health problems, including:
Obesity: Sugar-laden foods and drinks contribute to weight gain and obesity, increasing the risk of chronic diseases.
Type 2 diabetes: High sugar intake can impair the body's ability to regulate blood sugar levels, leading to type 2 diabetes.
Heart disease: Excessive sugar consumption has been associated with increased risk of heart disease, stroke, and high blood pressure.
Dental problems: Sugar can contribute to tooth decay and gum disease.
Alternatives can be tasty and satisfying
The main trouble with sugar is that it’s refined and concentrated to a point that many of our bodies can’t manage it properly over time.
The tasty and healthy alternative is fresh and frozen fruit. Our ancestors ate sugary fruits for energy, so we've evolved to like sweet foods. But sweet fruits, unlike refined sugar, are full of cancer-fighting flavanoids and health-promoting fiber. Have a daily fruit salad. Keep your favorite apples handy. Treat yourself to pineapple and mango. Fill your freezer with beautiful berries. For baking, try date sugar, which is just dried and powdered dates. It’s still full of nutrition and the fiber content reduces the sugar highs and lows.
Get tips on getting started in our article on healthy habits.
February in Portland
Febrary is Black History Month, and the annual Northwest Black Comedy Festival is February 20–23. “Recognized by the New York Times as one of the best Black History Month events in the country.”
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