Is Sugar the Root of All Evil?
Last weekend, Aussie and I had plans to go over to our “fancy neighbors’” apartment.
You see…we have these neighbors who live a few doors down who are the most lovely people. They’re kind, generous, charming, and…really fancy. They live in the nicest apartment I’ve ever seen, they have stunning art, and have an air of luxury about them.
We’ve been trying to get together with them for quite a while now, but our schedules have never matched up.
A few weeks ago, we were finally able to nail down a date and time that worked for everyone.
We were getting together at 8:30pm, which is later than I care to socialize, so we made plans to just go to their [fancy] apartment for some dessert, rather than to try to go out for dinner.
When Saturday rolled around and we got there, they had picked up an assortment of beautiful desserts from a local vegan bakery. We had raw key lime pie, a raw chocolate tart, a raspberry crumble, some macaroons, and a hot, iced, cinnamon roll that I am still fantasizing about.
The boys drank some cognac, while the ladies had some non-alcoholic seltzers.
The next morning, I woke up feeling so off.
I had severe brain fog. I felt like I couldn’t concentrate, think straight, or accomplish my work goals for the day.
I also had severe anxiety. I noticed that I was more sensitive & emotional than usual, and my mental resiliency was off. For example, I usually am not terribly affected by trolls and negative social media comments. I know it comes with the territory, and I tend to have a lot of compassion for someone who is so hurt & broken as a human being that they feel the need to be mean to a stranger online.
Plus, to me, trolls are just a sign that you’ve reached more people, and the vain thirst-monster in me loves that for me. You haven’t made it until you get some hate, amirite?
Anyway, that morning, I saw a mildly negative comments on my Instagram, and it sent me SPIRALING. It honestly wasn’t even that bad, I’ve definitely had wayyyyy worse before.
Nevertheless, it had me in my feels. I was sensitive, emotional, anxious, less clear & sharp…it honestly felt like I had hangxiety, but I hadn’t had a sip of alcohol.
And then it clicked.
It was the sugar.
How Sugar Affects Your Nervous System
You see, when we consume refined sugar, which is sugar that has been processed and stripped of its original fiber source, it can have several negative effects on the nervous system and overall health. Here's how refined sugar impacts the nervous system and contributes to symptoms like brain fog, anxiety, overthinking, intrusive thoughts, and digestive issues:
1. Blood Sugar Spikes and Crashes:
- Refined sugar, such as white sugar, high-fructose corn syrup, and other processed sugars, is rapidly absorbed into the bloodstream, leading to a spike in blood sugar levels.
- This rapid increase in blood sugar triggers a corresponding surge in insulin production to help transport glucose into cells for energy use.
- However, the rapid rise in blood sugar is often followed by a sharp drop, resulting in hypoglycemia or low blood sugar levels.
- Blood sugar fluctuations can negatively impact brain function, leading to symptoms like brain fog, difficulty concentrating, and cognitive impairment.
2. Inflammation:
- Refined sugar consumption has been linked to increased inflammation in the body, including the brain.
- Chronic inflammation can disrupt neurotransmitter balance and signaling in the brain, contributing to mood disorders such as anxiety and depression.
- Inflammation may also exacerbate symptoms of overthinking and intrusive thoughts by altering neural circuits involved in cognitive processing and emotional regulation.
3. Gut Dysbiosis:
- Refined sugar can disrupt the balance of beneficial bacteria in the gut, leading to dysbiosis or an imbalance in the gut microbiota.
- Dysbiosis is associated with gastrointestinal symptoms such as bloating, gas, and digestive discomfort.
- Emerging research suggests that the gut-brain axis, which involves bidirectional communication between the gut and the brain, plays a crucial role in regulating mood and cognitive function. Imbalances in gut microbiota composition may contribute to symptoms of anxiety and cognitive dysfunction.
4. Nutrient Depletion:
- Refined sugar provides empty calories devoid of essential nutrients, displacing nutrient-dense foods from the diet.
- Overconsumption of refined sugar can lead to deficiencies in vitamins and minerals that are important for nervous system function, such as B vitamins, magnesium, and antioxidants.
- Nutrient deficiencies can impair neurotransmitter synthesis and function, potentially exacerbating symptoms of anxiety, depression, and cognitive dysfunction.
What I Mean When I say “Sugar”
When I say “sugar,” I don’t just mean cane sugar & corn-syrup. I also include the “healthier” alternatives like maple syrup and coconut sugar into that.
Even though wellness influences often present maple syrup and coconut sugar as "healthier" sugar alternatives, it's crucial to understand that they still share similarities with refined sugar, primarily because they lack fiber. Fiber plays a crucial role in regulating the absorption of sugar in the body. Here's why the absence of fiber in these sugar substitutes contributes to their impact on the nervous system:
1. Lack of Fiber:
- Maple syrup and coconut sugar, like refined sugar, are stripped of their natural fiber content during processing.
- Fiber slows down the absorption of sugar into the bloodstream, preventing rapid spikes in blood sugar levels and providing a more sustained source of energy.
- Without fiber, the sugars in maple syrup and coconut sugar are rapidly absorbed, leading to sharp increases in blood sugar levels, followed by corresponding drops. These fluctuations can contribute to symptoms like brain fog, anxiety, overthinking, intrusive thoughts, and digestive issues.
2. Glycemic Impact:
- The absence of fiber in maple syrup and coconut sugar results in a high glycemic index, meaning they cause rapid spikes in blood sugar levels.
- These spikes trigger a surge in insulin production to regulate blood sugar levels, leading to potential disruptions in energy balance and mood regulation.
- Consistent consumption of high-glycemic foods may contribute to insulin resistance, inflammation, and metabolic dysfunction, ultimately impacting nervous system health and overall well-being.
3. Inflammatory Response:
- Fiber-rich foods, such as whole fruits and vegetables, contain antioxidants and phytonutrients that help reduce inflammation in the body.
- In contrast, the lack of fiber in maple syrup and coconut sugar limits their ability to mitigate inflammation, potentially exacerbating symptoms associated with nervous system dysregulation.
- Chronic consumption of high-sugar, low-fiber foods may contribute to systemic inflammation, which has been linked to neurological disorders, mood disorders, and digestive issues.
In essence, while maple syrup and coconut sugar may offer slightly higher nutrient content and lower processing compared to refined sugar, their lack of fiber still results in significant impacts on blood sugar levels, insulin response, and inflammation in the body. Wellness influencers who portray these alternatives as significantly better may overlook the crucial role of fiber in mitigating the negative effects of sugar consumption on the nervous system and overall health. It's essential to prioritize whole, fiber-rich foods to support optimal nervous system function and promote long-term well-being.
A Word on Calorie-Free Sugar Substitutes
I used to looooove these. I was an OG Diet Coke girlie, then became obsessed with Splenda, and when I entered my wellness-girl era, I started using monk fruit like I was sponsored by it (I wasn’t). Now, I refuse to use any zero calorie sweetener. Here’s why:
While calorie-free sweeteners, including "healthier" alternatives like monk fruit sweetener, are often marketed as a better option for reducing calorie intake and managing blood sugar levels, there are concerns about their potential negative impacts on health. Here's why calorie-free sweeteners may not be as beneficial as they seem:
1. Impact on Sweet Cravings:
- Calorie-free sweeteners mimic the taste of sugar without providing calories, which can perpetuate cravings for sweet-tasting foods.
- Regular consumption of calorie-free sweeteners may desensitize taste receptors to natural sweetness, leading individuals to crave sweeter foods and beverages over time.
- This cycle of craving and consumption can contribute to unhealthy eating habits and undermine efforts to maintain a balanced diet.
2. Effects on Gut Microbiota:
- Emerging research suggests that calorie-free sweeteners may disrupt the composition and function of the gut microbiota, which plays a crucial role in digestion, immunity, and overall health.
- Some studies have shown that certain artificial sweeteners, such as saccharin and aspartame, can alter gut microbial diversity and metabolism, potentially leading to dysbiosis and metabolic dysfunction.
3. Metabolic Effects:
- Despite being calorie-free, sweeteners like monk fruit sweetener can still trigger insulin release and affect metabolic processes in the body.
- Consuming calorie-free sweeteners may confuse the body's natural response to sweetness, leading to dysregulation of appetite, hunger hormones, and energy balance.
- Some studies have suggested that artificial sweeteners may be associated with weight gain, metabolic syndrome, and increased risk of type 2 diabetes, although more research is needed to fully understand these effects.
4. Potential Health Risk*:
- While monk fruit sweetener is derived from a natural source and considered safe for most people, some concerns have been raised about the purity and processing of commercial products.
- Some calorie-free sweeteners, particularly artificial ones like aspartame and sucralose, have been the subject of controversy and safety debates. While regulatory agencies like the FDA deem them safe for consumption in moderation, there are ongoing discussions about their potential long-term health effects.
5. Psychological Effects:
- Calorie-free sweeteners may foster a "diet mentality" and promote the idea that sweetness is inherently "bad" or "unhealthy."
- This mindset can lead to feelings of guilt or shame surrounding food choices and contribute to disordered eating patterns, such as restrictive eating or binge eating behaviors.
In summary, while calorie-free sweeteners may offer a lower-calorie alternative to sugar and can be useful for certain individuals, it's essential to consider their potential impact on taste preferences, gut health, metabolism, and overall well-being. Opting for whole, minimally processed foods and using sweeteners in moderation is generally recommended for supporting optimal health and promoting a balanced approach to nutrition.
my raw vegan chocolate hazelnut balls— aka a take on Ferrero Rocker— sweetened only with whole medjool dates. the recipe is available for Blush Academy Members.
The Solution
In contrast, consuming whole fruits, which contain natural sugars accompanied by fiber, offers several advantages for nervous system health:
1. Fiber Content:
- Whole fruits contain dietary fiber, which slows down the absorption of sugar into the bloodstream and helps stabilize blood sugar levels.
- The presence of fiber promotes satiety, reduces the glycemic index of the fruit, and supports digestive health by regulating bowel movements and promoting the growth of beneficial gut bacteria.
- The gradual release of sugar from whole fruits prevents rapid blood sugar spikes and crashes, reducing the risk of mood swings, cognitive impairment, and digestive issues associated with refined sugar consumption.
2. Nutrient Density:
- Whole fruits are rich in vitamins, minerals, antioxidants, and phytonutrients that support nervous system health and overall well-being.
- Consuming whole fruits provides essential nutrients, such as vitamin C, potassium, and folate, which are important for neurotransmitter synthesis, antioxidant defense, and neuronal function.
- The synergistic effects of fiber and nutrients in whole fruits contribute to optimal nervous system function, cognitive performance, and emotional well-being.
Consuming refined sugar can have detrimental effects on the nervous system, leading to symptoms like brain fog, anxiety, overthinking, intrusive thoughts, and digestive issues. In contrast, consuming whole fruits, which contain natural sugars accompanied by fiber and nutrients, offers several benefits for nervous system health and overall well-being. By prioritizing whole, nutrient-dense foods and minimizing intake of refined sugar, individuals can support optimal nervous system function and promote cognitive clarity, emotional stability, and digestive health.
Look out for my HEALTHY SWEETS recipes, all of which use whole fruits to sweeten them! All of my recipes are available for Blush Academy Members.
A Word on Balance
It’s important to remember to have balance in life. Just because something is bad for us doesn’t mean we have to adhere to that 100% of the time. Finding balance in our approach to nutrition is crucial for overall well-being. While it's important to prioritize nutrient-dense foods and mindful eating habits, being too rigid or restrictive, such as avoiding sugar entirely, can lead to feelings of deprivation, guilt, and stress. Allowing ourselves to enjoy occasional treats and indulgences in moderation can contribute to a more sustainable and enjoyable relationship with food. By practicing flexibility and moderation, we can honor our cravings, nourish our bodies, and cultivate a positive mindset towards nutrition, ultimately supporting long-term health and happiness.
