Even more on sugar
Thanks for the amazing response to the show this week. We ran out of time to take all the calls and the website got a gazillion hits. It took me by surprise what a hot topic sugar is. I’ve done programs (pre-website, sorry the notes aren’t archived) about hypoglycaemia and other aspects of sugar previously, so this time I concentrated on the “new” sugars but there is always much more that can be said on the subject of all things sweet.
I got a great question on twitter from @yemayasverse that asked, “not clear on why you need to avoid sugar – or cut down – if you’re not overweight and you brush your teeth regularly.” So here’s an extra five reasons to cut down on sugar.
1. Sugar suppresses your immune response to bacteria, viruses and fungal infections.
2. Sugar promotes inflammation, a leading cause of all things from pain and acne, to autoimmune conditions and cancer.
3. Sugar encourages the growth of H. pylori, the gut bug that is linked to stomach ulcers.
4. Sugar encourages the overgrowth of unhealthy flora, such as Candida (the cause of thrush and other chronic health issues).
5. Sugar is metabolised quickly causing an energy surge followed by a crash, can trigger mood swings and reduce mental clarity.
Of course the above top 5 are in addition to other reasons mentioned in the show.
1. Sugar can spike your “bad” cholesterol levels, increasing your risk of heart attacks and stroke.
2. Sugar is irrevocably linked to diabetes and Syndrome X.
3. Sugar really can make you fat – chaffing thighs might be inconvenient but obesity is a killer.
4. And it does rot your teeth, even in healthy sources like dried fruit.
5. Fructose causes gout and can kill your liver cells.
How much is too much?
We all like a little sweetness but almost all of us have too much.
Australians on average consume 53 kg of sugar per person a year (source). That’s means we eat more than 1 kilogram of sugar a week. Metabolising sugar requires different nutrients including vitamin B1, B2, B3, B5, potassium, magnesium, manganese, chromium and zinc. The higher our sugar intake, the more likely we are to become deficient in these vital nutrients.
So how do you know if you are having too much? If you eat any processed foods, eat out or consume takeaway drinks, meals or snacks it is difficult to accurately estimate your actual sugar intake. One way to know if it’s too much is to go cold turkey for a week. To do this you’d need to cook from scratch using unprocessed food, nothing that comes in a packet, jar or box. If you get withdrawal symptoms (headaches, sweats, mood swings, insomnia, fatigue etc) it’s a sure sign you consume too much sugar.
Over the next few months I will attempt to add some new articles on some additional sugar themed topics including fructose malabsorption and artificial sweeteners. If you don’t want to miss them when they’re uploaded, it’s easy to keep update with new posts by clicking the RSS feed.
The notes from the show and the podcast Health Trip is available now as a free download
Image: Maggie Smith / FreeDigitalPhotos.net
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Hello, I’m 36 and am experiencing an episode of thrush for the first time (well, that I know of). Other than cutting out all sugars in my diet, I wonder are there any other natural remedies that may help? I was on some antibiotics so hoped taking probiotics may also be of use.
Many thanks
As you aren’t prone to thrush it sounds like the overgrowth is a result of taking antibiotics. If you’ve ever made bread think of candida like yeast – it likes sugar and warmth to grow. Foodwise yeasts (including breads and vegemite) and vinegars are also best avoided.
Try to wear 100% cotton knickers and avoid tight fitting trousers. Remember thrush can also circulate via intercourse and oral sex. Condoms and dental dams can help avoid this.
Herbs can help but its best they are prescribed by an experienced herbalist, as only quality products tend to be effective for thrush.
A great starting point for lay people on the sugar issue is a book called “sweet poison” by David Gillespie. A previously overwight Australian lawyer who through his own research came to the same conclusions as Gill (and referencing many of the same articles). He explains the problem with fructose very clearly and after reading it a month ago not a crystal of sugar has passed my lips! My appetite has become regular and I actually get hungry and have lost weight (although this was not the primary intention). A thoroughly recommended read. I am just pleased to realise I am not part of an anti-sugar conspiracy but one of the lucky few who have been made aware early.
Will keep an eye out of the book thanks Liz.
Speaking of sugar this simple precis of a research article is great reading – why we overeat. http://online.wsj.com/article/SB10001424052748704170404575624661712352720.html
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