The Sweet Life: 3 Myths About Sugar
There is a lot of nutrition information on the internet, and as a result there is also a lot of misinformation. Diet culture is extremely effective at fear mongering (deliberately arousing public fear or alarm about a particular issue) with food and demonizing foods or ways of eating. Diet culture also tends to use black and white thinking with food and nutrition information, meaning foods are either good or bad, or healthy or unhealthy, without any room for the middle ground.
All foods can offer our bodies something nutritious and beneficial. Even foods that we mainly eat for pleasure, such as sweets and desserts, offer our bodies energy in the form of calories as well as satisfaction and satiety. Diet culture and the current obsession with “wellness” create fear around these “bad” foods, which in turn creates stress and confusion with eating. This undermines our ability to make choices that feel good for us, both mentally and physically. In this post, we’ll be debunking some of the most common myths about sugar and how you can help foster a healthy relationship with sugar.
Myth 1: Sugar is bad for you and should be avoided.
This is diet culture categorizing foods as either “good” or “bad”. Sugar itself is not inherently harmful or bad. Let’s start with some of the basic information on sugar.
Sugar is a carbohydrate. Carbohydrates, or carbs for short, are one of the three macronutrients (the other two are protein and fat). We need all three macronutrients to nourish our bodies. Carbs also include starches and fiber. Carbs are the primary energy source for our bodies. In fact, glucose (the simple sugar our bodies use for energy) is essential to the function of our brains and central nervous system. When we ingest carbohydrates, whether it’s from a starchy vegetable like potatoes, a grain like rice, or sugar from a dessert, it gets broken down into individual sugar molecules called glucose. Our pancreas then releases insulin in response to glucose in our bloodstream. When this process functions as it should, insulin acts like a door that opens to allow the glucose to enter our cells to then be used for energy. This is a huge oversimplification of the process, but these are the basic steps to note.
For someone with diabetes, the pancreas may not be able to produce insulin (like with type 1 diabetes) or the cells may not respond as readily to insulin (like with type 2 diabetes), meaning that more glucose stays in the bloodstream resulting in high blood sugar, or hyperglycemia. People can also experience low blood sugar, or hypoglycemia, if they go too long without eating or have diabetes and dose too much insulin at one time. We need a certain level of glucose circulating in our bloodstreams at any given time to feel and function our best.
So, is sugar bad for you? The short answer is no. To say that sugar is bad for you is an overgeneralization and misunderstanding of how sugar functions in our body. All carbohydrates we eat eventually end up as glucose and are used the same way by our cells, no matter what food they came from. Usually when people are talking about sugar, they mean simple sugars like candy, desserts, sweets, and juice. These sugars are digested more rapidly so they raise our blood sugar more quickly. This may make it more difficult to keep blood sugar within normal range if you have diabetes, but under normal circumstances our bodies can handle this no problem. It’s also important to note that many highly nutritious foods contain sugars, such as fruits, starchy vegetables, and dairy. When practicing gentle nutrition, take into consideration variety, moderation, and balance. Some health conditions may require special attention to be paid to sugar in food, but it is not inherently bad or unhealthy. There is plenty of space to enjoy foods containing sugar in a healthy diet. Sugar is a form of readily available energy for the body.
Myth 2: Some types of sugar are healthier than others.
Perhaps you’ve seen “natural” sweeteners like agave nectar, honey, or maple syrup advertised as being healthier than white sugar. Or seen “raw” sugar as a healthier alternative. Our bodies handle sugar the same, regardless of whether it’s white, brown, or raw. Raw and brown sugars have some molasses left in the sugar crystals after processing, and the nutrients retained are in such small amounts that they have no real impact on our health. Liquid sweeteners like agave, maple syrup, or honey still get digested the same way as plain sugar. These sweeteners have a lower glycemic index than sugar, meaning they don’t raise blood sugar levels as quickly, but ultimately there isn’t a significant difference with choosing one type over another. The best sweetener for you is one that fits your preferences and food prep needs!
Myth 3: Sugar is addictive.
There has been a lot of speculation in research and information floating around the internet on food and/or sugar addiction. Perhaps you’ve seen the inflammatory headline that “sugar is as addictive as cocaine”. Most of the studies on sugar addiction have been conducted in rats, and there is currently no conclusive evidence to support the existence of a true sugar addiction in humans. A study conducted in 2010 on the role of sucrose (table sugar) in obesity and eating disorders found that “on no occasion was the behaviour predicted by an animal model of sucrose addiction supported by human studies”.
Additionally, there are many reasons besides addiction that can explain the reward aspect of eating. Engaging in behaviors necessary for our survival (like eating) trigger a release of dopamine, causing a pleasurable feeling and motivation to continue that behavior. Things like exercising, listening to music, hugging a loved one, and getting enough sleep also boost dopamine levels. Those who engage in binge eating are often leading unbalanced lives and aren’t getting a regular release of dopamine. When other basic needs are not being met, food (and sugar) becomes more enticing and more rewarding. To quote Intuitive Eating, “The problem with the food addiction concept is that it is fear-mongering, demonizes food, and labels people, which is very disempowering”.
It is biologically normal to crave and enjoy sugar. If you find that it’s hard to stop eating sweets or to find balance in your eating, it may be a signal that something else is out of balance in your life or it’s time to reevaluate your relationship with food or sweets.
Making Peace with Sugar
When making peace with any food, sugar included, it’s important to make sure you’re honoring your biological hunger consistently. It is much easier to eat mindfully and respect your fullness when your body is consistently getting enough food.
“A ravenous person is bound to engage in rebound eating, regardless of their intention.” Intuitive Eating, Evelyn Tribole & Elyse Resch
Remember that sugar, and all carbohydrates, can be a part of a well-balanced, nourishing way of eating. Allowing yourself permission to eat and enjoy sugar regularly helps achieve habituation. The food stops feeling so special, so we can eat and enjoy it without guilt, shame, or judgment. Cutting out foods you enjoy only heightens the desire for that food and increases the chances that you will overeat that food the next time you get a chance. You have permission to eat and enjoy sugar (and all food for that matter!).
If you’re struggling with your relationship with sugar, or need guidance in making peace with food, we at SD Nutrition Group can help. Find our contact info here and contact us to schedule a free brief consultation call.
Research:
https://link.springer.com/article/10.1007/s00394-016-1229-6/
https://www.sciencedirect.com/science/article/abs/pii/S0261561409002398