We all love sugar – and that’s no accident. Our craving for it is hard-wired into us by evolution. Why? Because sugar triggers the release of insulin, a hormone that tells the body to store fat. This mechanism was a survival advantage when food was scarce; it ensured our bodies used readily available sugar for energy while preserving our fat stores for harder times. But in the modern world, where sugar is abundant, this once-helpful system can cause us serious issues.
The Downside of Sugar in Excess
While sugar can provide a quick energy boost, consuming too much is harmful. Excessive sugar intake has been linked to numerous non-communicable diseases, including:
- Metabolic Syndrome: A cluster of conditions that increase risk of heart disease, stroke and diabetes.
- Insulin Resistance and Diabetes: Chronically high sugar consumption can impair the body’s ability to regulate blood sugar levels.
- Fatty Liver Disease: Excess fructose, a component of sugar, is metabolised exclusively by the liver and can lead to a build up of sugar inside the liver
- Heart Disease: Diets high in sugar are associated with higher risk of cardiovascular issues.
The average adult in the West consumes approximately 77 grams of added sugar daily – that’s 19 teaspoons! To put it into perspective, your body has no biological requirement for added sugar.
Sugar contributes to what experts call hyper-palatability – foods that are designed to be almost impossible to stop eating. These are often empty calories, providing energy without key nutrients your body actually needs. Moreover, sugar is pervasive in our food system, especially in ultra-processed foods, where it’s often hidden under a variety of names…
The Many Aliases of Sugar
What if I told you all of the following ingredients are actually just plain old sugar? Agave nectar, barley malt, blackstrap molasses, brown rice syrup, brown sugar, buttered syrup, cane juice crystals, cane sugar, caramel, carob syrup, castor sugar, coconut sugar, confectioner’s sugar, corn syrup, corn syrup solids, date sugar, demerara sugar, dextrin, dextrose, diastatic malt, ethyl maltol, Florida crystals, fruit juice, fruit juice concentrate, glucose, glucose solids, golden sugar, golden syrup, grape sugar, high fructose corn syrup, honey, icing sugar, invert sugar syrup, lactose, malt syrup, maltodextrin, maltose, maple syrup, molasses, muscovado sugar, panela sugar, rapadura, raw sugar, refiner’s syrup, rice syrup, sorghum syrup, sucanat, sucrose, table sugar, treacle sugar, turbinado sugar, yellow sugar.
The Immediate Impact of Sugar on the Body
Consuming a high dose of sugar in a single meal doesn’t just affect your energy levels – it can have surprising physiological effects:
- Testosterone Levels: Studies suggest a significant sugar load can temporarily reduce testosterone by up to 25%.
- Blood Pressure: A sugar-rich meal can increase systolic blood pressure for several hours post-digestion, raising the risk of cardiovascular disease, stroke, and dementia.
- Worse sugar cravings: Glycaemic variability (the ups and downs in blood sugar) is linked to increased hunger. Ironic, huh?!
Understanding these impacts can help us approach sugar more mindfully and make informed decisions about its place in our diets.
How to Be More Mindful About Sugar Consumption
- Try using the “3Fs Freedom Tool”
All credit goes to Dr. Rangan Chatterjee for this practical approach. The next time you find yourself reaching for biscuits or ice cream, pause and ask:- What am I feeling? Is this physical or emotional hunger?
- How does food feed this feeling? Is there another way to address it?
- Find an alternative behaviour: Replace the behaviour with a more positive behaviour that satisfies the same need. Try a relaxing bath, 10 mins of yoga, call a friend, make a warm drink or go for a walk instead.
- Read (and Understand) Food Labels
Now that you know sugar’s many aliases, take a closer look at ingredient lists. Understanding what’s in your food is empowering. For more guidance, check out NHS Better Health’s advice on food labels (NHS). - Focus on Whole Foods
There’s no need to fear the naturally occurring sugars found in fruits, vegetables, and dairy. These foods come packaged with fibre, vitamins, minerals, and other beneficial compounds. The key is to limit added and refined sugars, which provide calories but no nutrients. - Prioritise Protein at Breakfast
Starting your day with a high-protein meal (at least 25g of protein) can stabilise blood sugar levels and minimise cravings later in the day. - Don’t Fear Potatoes and Starchy Veggies
Potatoes score high on the satiety index, meaning they’re one of the most filling foods you can eat. When paired with fibre, vitamins, and minerals, they’re a nutritious addition to your meals – and no, they don’t inherently make you gain weight. - Avoid Sweet Snacks
Glycaemic variability (the ups and downs in blood sugar) is linked to increased hunger. That post-snack energy crash is more likely to leave you craving more food. Instead, opt for mini meals that combine protein, fibre, and healthy fats. A few great examples are:- A couple of oatcakes with nut butter or cottage cheese
- Full-fat Greek yogurt with berries and seeds
- Boiled egg or cold meat
- Crudités (chopped raw veg) with hummus, bean dip or guacamole
Changing Your Relationship with Sugar
When you begin to see sugar as a crutch rather than a solution, making changes becomes much easier. Building awareness and being more mindful of the food choices you make can help you reduce your sugar intake and disease risk. For additional tips and tools, Diabetes UK provides valuable advice on reducing sugar and maintaining healthy blood sugar levels (Diabetes UK).
Final Thoughts
Reducing sugar intake doesn’t mean cutting out all the joy in your diet. Instead, it’s about making small, manageable changes that prioritise your health. By focusing on whole foods, reading labels, and finding alternative behaviours, you can gradually reduce your reliance on sugar and feel better for it.
Remember, every step forward is progress – there’s no room for guilt here. Awareness is the first step to change, and you’re already on your way.
By making thoughtful choices and embracing healthier habits, you can take control of your sugar consumption – without sacrificing the joy of eating.
