Thinking of giving up sugar? It’s not easy.
It all begins with an idea.
I don’t know about you, but it feels to me that more people are cutting out sugar this January than ever before. Since the start of the month, I’ve heard countless sugar-free stories, (an occupational-hazard!) “I’m only three days in and it’s hell”, “my husband is bribing me – he really doesn’t think I’ll survive the month and I’m not sure I will either.”
As a health coach, I applaud any change that benefits the body and the mind, of course I do, but I do have reservations about these 30-day challenges. If used to kick-start a new way of living, then that’s great, but if they simply represent 30 days of deprivation, old habits can - and often do – return quickly.
So why sugar?
There’s no denying that as a nation we consume far more than the recommended amount of sugar and as sugar is a driver for all types of inflammation it’s leading to growing rates of heart disease, obesity, type 2 diabetes and tooth decay. I’m seeing more and more clients with these issues, as well as insulin resistance – a condition many people live with unknowingly. The government has taken steps to try to reduce our sugar intake, banning TV adverts directed at children and introducing a sugar tax in April 2018. The latest research shows this is having a positive impact on both adults and children with consumption falling. But it’s not enough.
What happens when we eat sugar?
Sweetened foods and drinks contain sugars that are quickly absorbed and if we eat too much of these foods blood sugar and insulin levels increase, damaging cells and increasing the risk of a whole host of diseases such as cardiovascular disease, polycystic ovarian syndrome, non-alcoholic fatty liver disease, some cancers and dementia. There are also links to fertility issues and hot flushes. And because these foods are high in calories and low in nutrients, they’re also linked to weight gain, obesity and related diseases. That’s not to mention the impact a diet high in sugar can have on skin, hormones and mental health.
And then there’s the dopamine effect, with research on rats finding sugar to be more addictive than opioid drugs such as cocaine and linked to depression and behavioural problems when people try cutting it out of their diets completely.
Are all sugars equal?
I’m often asked whether things like agave syrup, high fructose corn syrup, honey and coconut sugar are better than different types of refined sugars. Although many are naturally occurring, many are ultra-processed and the body still reacts to them in the same way. There’s an initial spike in energy, followed by a dip, and a craving for more. So, like all sugars, they’re best eaten in moderation, and aren’t as many people think, a ‘healthy’ option.
Sweeteners have long been seen as a ‘dieter’s friend’, but have been found to be a neurotoxin, so damaging for brain and metabolic health. I have plenty to say on them but for the purpose of this blog my advice is to eat these in moderation, being mindful of the fact that your body will still crave something sweet after having them, in the same way it would after a few spoonfuls of sugar.
Then, there are the hidden sugars found in bread, pasta, sauces, dressings, chewing gums, supplements and even medicine. And foods marketed as ‘low-fat’ where fats are often replaced with sugars, making them a less healthy version than the unaltered product. Full fat Greek yogurt is actually far better than the low fat and processed alternatives.
Fruit is another area of confusion. Yes, it contains sugars, but these aren’t free sugars - the type we need to cut down on. Fruit (and vegetables) may have high sugar content, but they also contain soluble and insoluble fibres and a range of vitamins and minerals. When we talk about giving up sugar, we don’t mean giving up fruits and vegetables too, but there are steps you can take to lessen their impact on blood glucose levels:
Eat whole fruits and vegetables, chew them and enjoy them slowly – rather than in smoothies and purees – your body takes longer to digest the food, resulting in less of a blood sugar spike.
Start the day with fibrous vegetables (avocados, carrots and ) and proteins, then if you want something sweet, have a piece of fruit you enjoy.
Eat fruits as a dessert, immediately after a balanced meal.
Try not to snack on fruits and if you do include fats and proteins in the snack too. Apple slices covered in whole nut butter, or a handful of grapes mixed with cheese.
A no-fruit breakfast
I’m not suggesting you banish fruit from your breakfast completely, but reducing your early-morning intake is beneficial for most of us. Carb-heavy cereals aren’t the best option either, so try to limit them to an occasional treat. Instead, choose eggs. A brilliant start to the day, however you eat them. Anything savoury works well too, scrambled tofu is brilliant for vegans, and make sure you include good fats.
Know your labels
My top tip when it comes to shopping for a no-sugar diet is to never go to the supermarket hungry, and to familiarise yourself with the list of ingredients on packets and the myriad of names given to added sugars. There are now more than fifty of them, things like: maltose, dextrose, molasses, caramel and rice syrup, to name just a few. You’ll find a comprehensive list here. Also, don’t be fooled by what appear to be healthy processed snacks. Cereal bars, protein bars and dried fruit are often marketed as ‘wholesome’ and ‘natural’ but can in fact contain as much, or even more sugar than chocolate and sweets. If manufacturers feel the need to shout about how ‘good for you’ or ‘natural’ their product is, then pay close attention to what’s inside the packaging.
What to expect and how to succeed
If you decide to give up sugar for a month, or longer, then you should be prepared for how your body may react. The first few days can be particularly tough. You may experience fatigue, shakes and migraines initially and feel lethargic, whilst craving carbohydrates. The withdrawal may leave you feeling completely out of sorts, but this is normal. It shouldn’t last long. Knowing this can help you plan when to start and also how to set realistic expectations. If a big work or social event is coming up, then it’s probably not the best time to start a new regime. Equally, be flexible. If you have to ‘give up’ on giving up for a day or two, for whatever reason, it doesn’t mean you’ve failed. Just start up again when you feel ready. And before you begin any change like this think about your ‘why?’. What’s the reason for doing it? What do you want to achieve? Knowing your ‘why’ is often the key to success.
And finally…
As I said earlier, I’m not really a fan of these month-long ‘deprivation challenges’ as, in many cases, they result in people binging when they’re over. Instead, I advise clients to start small and build on their goals. Eat sugars sparingly and rarely. These are the shifts that result in lasting and more meaningful change, throughout January and beyond. For me, moderation and not abstinence is the way to go.
Next month I’ll be looking at detoxing (which I’m a big fan of) and explaining how this is different to giving up something completely. Keep a look out for that blog.