My sweet tooth began in elementary school. I’ll never forget my first obsession: large chocolate candies stuffed with macadamia nuts. I would devour a box of them every day. By the time I was old enough to care about portions, the amount of sweets I consumed had decreased—but the habit of reaching for sugary treats as a “reward” or a “stress reliever” had certainly not. On really bad days, I’d fantasize about squirting whipped cream directly into my mouth.
By the time I got to my thirties, I wasn’t in great health. In fact, the days when I felt less-than-vibrant had become the norm; I was constantly plagued with heavy fatigue and emotional ups and downs. My moods were out of control. I felt sluggish, irritable, and dull. Something needed to change.
Around the same time, I started to study molecular nutrition. When I learned about the negative effects of white sugar and other refined carbohydrates, I was floored. I began slowly eliminating them from my diet. It was difficult at first, but as I began to cut back little by little, my health gradually changed as well.
But what exactly does refined sugar do to the body and why is it so hard to quit? Here’s what I learned while studying molecular nutrition, and what happened when I finally cut the sweet stuff out for good.
Refined sugar and blood glucose levels
Here’s the thing: Most of the fiber, minerals, and vitamins have been removed from white sugar. Because of this, there is almost nothing to inhibit its speed of absorption and, thus, the body’s blood sugar level spikes immediately.
This rapid fluctuation in blood glucose levels is the main problem. When blood sugar levels suddenly rise, the body tries to process it by secreting large amounts of insulin; this causes a sudden drop in blood glucose in turn. This up-and-down triggers a variety of issues.
For example, a sudden drop in blood glucose leads the body to become stressed. Even when there is enough energy from other foods, the body shifts into energy-saving mode by suppressing functions other than those necessary to sustain life, such as respiration and circulation. It’s like a smartphone with 10% of its battery power remaining. Extreme sleepiness, lethargy, and poor concentration follow.
To protect itself, the body also mobilizes various hormones to raise blood glucose levels. Some of these hormones, like adrenaline and noradrenaline, influence mental health. When secreted in excess, they can lead to emotional instability, including aggression, irritability, and anger.
Five things I noticed after I quit white sugar
The “irresistible sleepiness” I used to feel after eating noticeably decreased as my blood sugar levels were no longer fluctuating wildly. The fact that I rarely need an afternoon nap at work is a vast improvement.
The mechanism of a sudden drop in blood sugar and the excessive adrenaline secretion have ceased, and now I am less likely to get angry or have emotional swings over trivial matters. I finally feel mentally stable.
When white sugar causes blood glucose levels to fluctuate wildly, the extra adrenaline also impacts sleep. To wit: I used to wake up several times during the night. Now, I am now able to have a deep sleep. Best of all, I wake up in the morning feeling energized and light.
White sugar promotes sebum secretion and aggravates inflammation. I used to have chronic acne on my cheeks and hairline, but it has cleared since I changed my diet.
Blood sugar instability impacts hormonal balance. I’ve noticed my PMS cravings are less intense: I no longer want junk food and chocolate before my period like I used to do.
Rethinking the way you interact with your body
Giving up sugar can be stressful. It’s biological: Sugar stimulates the release of dopamine and beta-endorphins, the “reward system” of the body. It’s mildly addictive. Therefore, it is best to cut back gradually rather than forcibly abstaining. If you slip occasionally, don’t shame yourself. It is much healthier to start where you can and to go at a pace that is sustainable and comfortable for you.
It is also important to choose the right foods instead of believing that all sweet foods are “bad.” Be creative by using small amounts of less refined natural sweeteners like honey. Substitute your usual baked good treats with fresh fruit; load up on a range of veggies. Sweet potatoes, butternut squash, tomatoes, and carrots are all naturally sweet but contain essential minerals, vitamins, and fiber. Think of your new way of life as an adventure and the results will lead to a mind and body that’s stable, healthy, and—most importantly—happy.
