The Sugar Burden (part 2)

Last week we spoke about the problems related to the massive increase in sugar consumption over the years, and the effect this has on various health parameters – especially obesity and immunity.  Today we want to discuss the role of sugar in food addiction.  Here is an interesting but concerning article on the subject:

ALSO READ : Turning the Tide – Dealing with the main lifestyle-related conditions in South Africa (Part 7)

There are three dietary ingredients that have a powerful effect on the dopamine release in the nucleus incumbens in the brain. These are sugar, salt and oil.  Some people also include refined flour (as found in cakes, white bread and baked goods) and alcohol.  Brain scans of obese people who demonstrate addictive behaviour show that dopamine receptors in the nucleus incumbens are significantly thinned out, in similar fashion to those in drug addicts.  Addicts need to constantly stimulate those flagging dopamine receptors with the addictive substance to feel normal – not to feel high.  But reversal of this situation is possible with assisted effort and support.

Here is our previous blog on the subject of food addiction: . You will find useful details about the  types of foods involved in food addiction.  We borrowed the mnemonic SOFAS for sugar, oil, flour alcohol and salt.  That previous blog also gave some practical advice on how to limit addictive behaviour through proper planning, thus avoiding the need to have to make healthy decisions at times when your will power is at its lowest ebb after a stressful day.

Following are some tips:

• Identify situations where you lose control of what you eat and cravings overcome you.
• Make a list of the foods/beverages that you crave to satisfy your addiction.
• Empty your pantry and fridge of addictive foods as much as possible – not into your stomach!
• Prepare bulk foods – like on the weekend make up individual size or family size frozen meals for quick access during the week..
• Plan your daily diet ahead of time when you are still rational.
• Take healthy snacks like fruit, carrot sticks, etc and sandwiches with you to work or on your travels so you don’t feel the need to munch on junk food.
• Take bottled water with you to avoid the need for sugary drinks.
• Enlist your friends and family in your campaign – perhaps even encourage them to join the campaign for themselves as well.
• Watch Dr Susan Pearce-Thompson’s videos on YouTube for inspiration. There are many.  Here is one:
• Start some kind of exercise regime, gradually. Exercise makes you feel so much better about yourself.
• Get a buddy. This provides accountability and positive “peer pressure”.

What about non-nutritive sweeteners to replace sugar?

Here is an article about studies looking at their effect on health:

Here is another review article on the range of non-nutritive sweeteners available and their potential side effects.

One of the studies quoted compared three groups of volunteers – one group drinking only water, another normal sugary drinks and the third diet drinks. 

There was no difference in the appetites and calorie intake in the three groups the first day.  However what was amazing is that the next day the group that had consumed artificial sweeteners the day before all had a significantly higher intake of calories – suggesting that these sweeteners tend to boost appetite in the long term.  Certainly other studies and experience has not proved that the use of non-nutritive sweeteners make significant difference in weight management – they often just relieve guilt about eating your other unhealthy foods.

Over the years there has been much controversy about the role of non-nutritive sweeteners in the development of cancer.  I don’t believe there is convincing evidence for this, and I also don’t believe scientists have hood-winked us by hiding evidence.  However I do believe there is increasing evidence to suggest that non-nutritive sweeteners may have an adverse effect on our gut microbiome, which has such a profound effect on many physiological functions contributing to our health.  Here is a very detailed and up-to-date review of this subject:.  It seems that saccharin, sucralose and stevia are the only ones that have statistically significant effects.

What is the bottom line?  Our bodies do best when we are eating whole-food plant-based foods, rather than trying to mess with what we were designed to eat.  Natural foods have hundreds of thousands of phytochemicals that have as yet un-discovered benefits.  But the advantages are already well established. We certainly don’t need any more evidence.

To a week ahead with a healthy diet, naturally sweetened by foods we were designed to eat.

Dave Glass

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