The Negative Effects of Sugar

Sugar is naturally occurring in foods that are in their whole form such as vegetables, fruits and starchy carbohydrates like sweet potatoes. Since these foods also contain fiber and antioxidants, the sugar is processed slower in the body and does not become a harmful ingredient. 

Unlike these natural food sources, there are several options of food and beverage where sugar is added. This added sugar acts as a roller coaster in the body- significantly lifting the energy up and then dropping it right back down. The up and down energy is a symptom of blood sugar spikes. This not only feels terrible by the end of the day, but hinders focus and suppresses the immune system. 

According to several studies conducted by Harvard Medical School, consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. Harvard Medical professional Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of dying from heart disease. Over the course of the 15-year study, people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar.

Excess consumption of sugar can also lead to weight gain. This is due to an imbalance of hormones insulin, leptin and ghrelin. Insulin is a hormone that is secreted into the bloodstream to help shuttle out excess glucose. When we consume high amounts of processed foods, simple carbohydrates or baked goods; we can become insulin resistant. This process increases fat storage and interferes with energy regulation. It also creates an imbalance between leptin and ghrelin. Leptin is the hormone that signals satiety, while ghrelin is the hormone that signals hunger. Insulin resistance can raise production of ghrelin (hunger) and lower the ability to feel satisfied by food.

Smart Swaps:

• Dried Fruit or Fresh Fruit 

• Candy for Dark Chocolate 

• Fruit Juice for Club Soda with Lime/Lemon, stevia 

• Packaged Nutrition Bars for Nuts/Seeds 

• Pasta for Roasted Cauliflower 

• Sliced Packaged Bread for Sourdough 

• Pretzels for Macadamia Nuts 

• Packaged Salad Dressing for Olive Oil, Seasalt and Lemon 

• Flavored Yogurt for Plain Yogurt with Added Berries and Stevia

Weight Management: Balancing the Beautiful You

Weight Management 

I have always steered away from the “weight loss” concept. It has been my firm belief that as long as one feels good and is internally healthy, there’s no reason to have to aim for a certain number on the scale. I still stand by that notion, however, this week I will spotlight the idea of focusing on one’s weight since it can specifically protect from serious illness.

It is clear that excess weight creates susceptibility to the immune system. One specific reason is adipose tissue. Several medical studies state, “Adipose tissue- the fat accumulated by the body- is itself biologically active, causing metabolic changes and abnormalities. Adipose promotes a state of chronic low grade inflammation in the body, even without an infection.” 

The time is now to fiercely protect our weight. Weight loss has been trending in the wellness industry for years, but now it is imperative. The Journal of Brain, Behavior and Immunity reported that moderate exercise reduces the odds of an individual, infected with a virus, being hospitalized.

Since many of us are motivated by competition- with ourselves or others- I thought it would be fun and effective to put a challenge into play. Each day you can receive up to 5 points. Each activity is worth a point. The entire challenge takes less than 30-minutes. You can break it up throughout the day or do it all at once. Aim for 5 points a day. It can be done from anywhere. 

GSO Fitness Challenge 

• 15-minutes of cardio of your choosing or strength training- keep up the intensity for 15 minutes. It should be challenging for the entire session. 

• 10-minutes of walking outdoors- no phones to receive the full benefits for stress reduction 

• 2-minutes of planks- break it up however you’d like 

• 50 jumping jacks or squats 

I have found this challenge to be motivating to do with both my mom and aunt. If there’s anyone who can join you in this, get them involved. You can also keep each other accountable via text or email by reporting in on your points at the end of the day. Go get em!!

Reduce Sugar Consumption:

Aside from committing to regular, moderate exercise, focusing on lowering our inflammation is another great strategy to manage our weight. One of the first ways in which we may lower our inflammation is, unsurprisingly, to reduce our sugar consumption. Consuming sugar found in processed foods, fruit juices, baked goods and sodas creates a constant state of high Inflammation in the body. This type of inflammation wreaks havoc on just about everything, including the microbiome and the brain. This hinders the production of the feel-good hormones (serotonin) and depletes the microbiome of beneficial bacteria.

The result is an acidic environment where cancer cells thrive as well as a constant state of elevated blood sugar. High blood sugar levels cause the body to produce molecules called advanced glycation end products, or AGEs. These are destructive molecules that trigger inflammation (it’s a vicious cycle).

When blood sugar is high, cells become insulin resistant. This means they refuse to accept insulin and its cargo of sugar. As a result, the sugar gets stored as visceral fat. Visceral fat, in addition to causing physical issues, creates even more pro-inflammatory chemicals.

Here are some top strategies to reduce sugar consumption

• Swap out the soda (instead try bubbly water or tea)

• Balance your carb intake with lean protein

• Be wary of “sugar-free” foods & read the label! Often times companies will replace sugars with artificial sweeteners that are worse. Having some sugar is okay, so long as its in moderation.

• Reduce sugar in cooking recipes and substitute with different spices to maintain flavor.

• Opt for snacks with natural sugars rather than artificial (for ex: choosing an apple over a chocolate bar)