Sugar, Sugar!

Sugar is a type of carbohydrate found in both food and beverages. Once digested, sugar is broken down into glucose which our bodies use for energy.

Sugar comes in a variety of forms. There’s natural sugars and added sugars. Natural sugars are found in the foods we consume such as fruits while added sugars are added to foods during processing such as packet juices, sauces, and syrups.

Cheeky words that also mean sugar – glucose, fructose, galactose, sucrose, lactose, maltose, maltodextrin, xylitol, sorbitol. Peak primary school science (Mr Njoroge would be proud).

Why we crave sugar

Most sugar cravings are as a result of blood sugar imbalance due to lack of certain nutrients. So what happens when you seek to satisfy a craving, your blood sugar spikes causing your body to release insulin that temporarily increases your energy levels. Because your blood sugar is on a roller coaster, your energy drops and so does your insulin which is why you tend to feel hungry almost immediately. This fluctuations in blood sugar is what causes headaches.

What disrupts your blood sugar?

• Poor eating choices and/ or lack of nutrients
• Stress
• Poor sleep patterns
• Overconsumption of fats and artificial sugars
• Overeating
• Gut issues
• Too much alcohol
• Your morning routine – the first thing you put into your body after you wake up

What is Glycemic Index ?

Carbs are often classified as simple and complex carbs. Simple carbs are made up of 1 or 2 sugars making them easily digestible into the blood stream causing blood sugar and insulin levels to spike. Whereas complex carbs are made up of 3 or more sugars and take longer to be digested. These two carb groups affect the glycemic index differently. White bread (simple carb) for example causes the blood sugar to spike almost immediately after consumption. If you’ve ever found yourself super hungry shortly after having breakfast then this could be why. On the other hand sweet potatoes (complex carbs) are digested slowly making you full for longer due to the steady rise in blood sugar after consumption.

So what affects the glycemic index?

1. Processed foods
2. Physical form of food – is it finely ground grain or course grain? That’s why brown rice is considered healthier than white rice
3. Fiber content in food – high fiber foods = high nutritional value
4. Ripeness = sweetness – the higher the sweetness the higher the Gl
5. Acid or fat content in food = slower digestion

What to grab when you find yourself craving sugar

1. Water

Critical when you find yourself needing sugar. Most times the truth is you aren’t really hungry, you’re just dehydrated.

2. Protein and Healthy Fats

Protein and healthy fats metabolism slowly within the body providing energy for longer periods of time. A balanced diet is key when it comes to fighting those sugar cravings. This doesn’t mean sausages or bacon. Substitute processed meats for fresh organic options. Fancy a nice piece of steak for breakfast? I promise you it’s 1000x better than 6 sausages

Important nutrients to stabilize your blood sugar

• iron
• magnesium
• omega 3 fats
• B vitamins
• fiber
• protein
• vitamin A foods

How to identify sugars on an ingredient list

• corn syrup
• fructose
• lactose
• cane sugar
• caramel
• molasses
• raw organic sugar

And when it’s all said and done, how do you manage your sugar intake ?

1. Reduce your intake of sugars in jams, sauces, processed foods, alcohol and sweets. Instead try adding fruit purée to your oats or yogurt
2. Drink more water
3. Add spices to your meals such as cinnamon, fennel, ground lemon, ginger
4. Jazz up your drinks – add cucumbers to your water, substitute soda for kombucha, trade in your vanilla yogurt for natural yogurt and add fruits
5. Take fruits rich in fibers or high in their water content especially in the morning such as apples, kiwis, watermelon
6. Include protein and healthy fats in all your meals
7. Give yourself time – sugar has the same effects to the brain as alcohol and drugs so wining yourself off is really an important process otherwise you risk withdrawal. And always remember everything with moderation so enjoy your sweet tooth but within your limits.

Xx.