Know this about sugar and you might just live longer!
I'm all about ways in which to help people live better and hopefully longer with a higher quality of life. Longevity and reduced disease risk I believe is only possible if one recognizes the dangers of sugar and sugar addiction. My hope is that my blog entry will help you recognize the dangers of refined and processed forms of sugar in your diet. Below you will find what I call, The "many masks of sugar", my fundamental guidelines for kicking your sugar addiction (yup...you might have one) and 50 ways that sugar adversely affects the body.
Refined and processed sugars are found virtually everywhere in our foods. Sugar is often hidden - called something that many people do not necessarily recognize as sugar. My list below gives many, but not all, of the many-masks of sugar that you or your friends and loved one's may be consuming often. The problem...sugar can cause health problems like diabetes, most everyone knows this, but did you know what sugar has many other adverse effects in the body that can undermine the quality of your life and your disease risk? Cancer, heart disease, memory problems, fatigue and potentially hundreds of symptoms and health problems can be either promoted or caused from consuming too much sugar over the course of your lifetime.
Link to 50 reasons how sugar is bad for you:
1. Sugar can suppress the immune system
2. Sugar off sets the mineral balance within the body
3. Sugar increases inflammation
4. Sugar lowers cellular and humeral immunity
5. Sugar can cause heart and vessel disease
6. Sugar can cause diabetes
7. Sugar can cause fatigue
8. Sugar can worsen infections
9. Sugar increases fasting glucose levels
10. Sugar can cause tooth decay
11. Sugar contributes to obesity
12. Sugar causes copper deficiency
13. Sugars reduces HDL
14. Sugar can cause Heart Disease
15. Sugar can elevate LDL (bad cholesterol)
16. Sugar can cause depression
17. Sugar feeds cancer
18. Sugar can exacerbate premenstrual syndrome
19. Sugar causes varicose veins
20. Sugar can contribute to acne
21. Sugar may contribute to memory loss
22. Sugar causes loss of nutrition through the urine including chromium and magnesium
23. Sugar suppresses the release of HGH (Human Growth Hormone)
24. Sugar can increase the aging process
25. Sugar raises insulin levels and insulin resistance
26. Sugar increases triglyceride levels in the blood
27. Sugar can cause hypoglycemia or hyperglycemia
28. Sugar can contribute to anxiety
29. Sugar can contribute to the cause of multiple sclerosis
30. Sugar contributes to saliva and blood acidity
31. Sugar can increase cholesterol
32. Sugar can contribute to ADHD in children
33. Sugar can impair absorption of protein
34. Sugar can perpetuate insulin resistance
35. Sugar can cause drowsiness
36. Sugar contributes to food allergies
37. Sugar causes eczema
38. Sugar can impair the structure of DNA in children
39. Sugar can cause atherosclerosis
40. Sugar lowers enzyme function
41. Sugar causes constipation
42. Too much sugar affects sex hormones
43. Sugar causes acid reflux
44. Sugar may contribute to high blood pressure
45. Sugar causes migraines
46. Sugar causes atrophy of the muscle
47. Sugar decreases healing time
48. Sugar contributes to the cause of metabolic syndrome
49. Sugar causes chronic fatigue
50. Sugar can contribute to Alzheimer’s Disease
The Many Masks of Sugar...
Barley Malt Syrup
Brown Rice Syrup
Cane Crystals (or, even better, "cane juice crystals")
Corn syrup, or corn syrup solids
Dehydrated Cane Juice
Evaporated Cane Juice
Fruit juice concentrate
High-fructose corn syrup
Sorghum or sorghum syrup
How to Stop Sugar Cravings
The Blood Detective's (Dr. Wald's) method of kicking your sugar addiction
There are no miracle cures to stop sugar cravings, but there are effective strategies that will stop sugar cravings forever. All you need to do is consider my suggestions below, one by one, and choose those suggestions that work for you. Keep in mind, like all bad habits and addictions, beating sugar cravings is entirely possible with persistence and commitment. It will be necessary to change your thinking and translate your new goals into your life structure.
Life structure refers to literally changing the physical structure of your life so that you have the greatest chance of succeeding and stopping your sugar cravings and consumption forever. An example of changing the structure of your life would be not to have sugar-laden foods in your home; having your family become aware of your “sugar-busting” goals and to help keep you accountable for not giving in. In other words, you must give permission to those around you at home, at work and in all areas of your life to “call you” on your goals to end sugar cravings by reminding you of the reasons beyond your desire to stop eating refined and processed sugars. Without strong enough, heart-felt reasons to change your habits, you will likely not be successful in the long-term or truly ok with ending sugar cravings. There is a big difference between “positive thinking” your way out of a bad habit or into a positive habit, and developing a new way of thinking solidly grounded in new knowledge…and transformed thinking that sugar is REALLY, REALLY not healthy for you!
I would say, good luck to you, but luck has nothing whatsoever to do with success in anything in life. Luck is a word that implies that something may or may happen and is out of your essential control and actions. If you develop a new way of thinking about sugar, one routed in a core “knowing that sugar is truly dangerous for you and will potentially ruin the quality and quantity of your life.
So I will end by simply saying, good job on your future success kicking your sugar habit!
- According to the American Heart Association, the average American consumes 22 tsp of sugar daily. That’s 88 grams of sugar per day. (4 grams of sugar equals one tsp).
- Stop cold turkey. Discontinuing any undesirable habit is almost always done suddenly; like stopping alcohol; if you are unwilling to stop cold, give yourself a set period of time to quit. Keep in mind that just “quitting cold turkey” is a strategy that often works!
- Clean up your diet: Add more protein as it replaces fat and refined sugars and increases your body’s production of the fat loss hormone glucagon.
- Start exercising – exercise helps to balance your blood sugar, improves your mood and stabilizes your appetite.
- Identify and manage your stress – stress hormones like cortisol and adrenaline, when produced too often (like when stressed) can contribute to insulin resistance and diabetes. Sugar also does this; Increased stress plus eating sugar speeds insulin resistance.
- If you must choose a sugary snack, eat it slowly; take little bites and focus on something else at the same time like reading a book.
- Eat 5-6 small meals per day to balance blood sugar.
- Take multivitamin and other nutrients such as chromium picolinate.
- DO NOT reward yourself with sugar for being good about avoiding it.
- Ask for those around you to help support your efforts.
- Load up on sleep – not enough sleep is correlated with obesity and poor food choices. Allocate at least 7 hours per night.
- Focus on foods lower on the glycemic index such as oatmeal and sweet potato.
- Drink water as it helps to reset your hunger center located in an area of the brain called the hypothalamus.
- Dilute fruit juices with water or avoid completely.
- Eat bananas slightly on the green side; all other fruits, except for grapes, are fine to eat lots of.
- Omega 6 fatty acids (i.e. refined vegetable oils) and sugar enhance inflammation in the body and promote disease.
- Do not keep sugary foods in the house.
- Chew your foods longer.
- Mix sugar stuff with healthy stuff like fruits and whole grain granola and remove sweets overtime.
- Consume sweets over the course of the day rather than all at once.
- Maple syrup, honey and molasses still “prime” your taste buds for sugar and can reinforce cravings.
- Emphasize proteins, natural fibers and healthy fats in your diet.
- Avoid artificial sweeteners: these sweeteners do not lessen cravings and have not positively affected obesity.
- Work on coping mechanisms; cravings for sugary foods and snacks are always either reactive or in response to an emotional stress and even depression.
- Exercise, read a book, distract yourself and do this each time you have a craving to retrain your nervous system.
- Cured meats have added sugar to enhance the flavor and color. Limit and/or avoid.
Sources of hidden sugar
- Almost half of the calories from commercial ketchup come from sugar.
- Before salmon is canned, it is often glazed with a sugar solution.
- Dry cereals often contain high amounts of sugar.
- More than 90 percent of the calories found in a can of cranberry sauce come from sugar.
- Most bouillon cubes contain sugar (and usually MSG as well).
- Peanut butter tends to contain sugar.
- Some fast-food restaurants sell poultry that has been injected with a sugar or honey solution.
- Some salt contains sugar! Seriously.
- Sugar (in the form of corn syrup and dehydrated molasses) is often added to hamburgers sold in restaurants to reduce meat shrinkage during cooking.
- Sugar is used in the processing of luncheon meats, bacon, and canned meats.
- The breading on most packaged and restaurant foods contain sugar.
- Cranberry sauce is about 90% sugar.
- One can of soda contains approximately 33 grams of sugar.
- Canned fruits in sugar are approximately 44 grams per cup.
- Fat free products such as fat free yogurt are approximately 47 grams per cup.
- A cup of bottled ice tea can contain 22 grams of sugar per serving.
- Reading the ingredients label on food and beverages can help identify added sugars. Names of added sugar on food labels include; beet sugar, brown sugar, cane sugar, confectioner’s sugar, corn sweeteners, corn syrup, dextrin, evaporated cane juice, high fructose corn syrup, honey, invert sugar, malt, maple syrup, molasses, raw sugar, sugar, turbinado sugar, white sugar.
The Blood Detective's Lab Pics to see if sugar may be causing your health problems
As a longevity practitioner I use various laboratory tests daily to determine and manage the health issues of my patients. I believe that most health care providers are too narrow-minded within their medical specialities and often miss many of the health consequences, as well as early and advanced warning signs and indicators, that sugar is causing damage and disease. Go here for more information about my approach to wellness and disease treatment: http://bit.ly/1gszWcc and go here: http://bit.ly/1kUXamG for my lab pics - many of which most doctors neglect to do.
Look for future blogs within which I'll discuss the healthy sugars. That's right...not all sugars are the same and not all sugars are bad for you - in spite of what you may have been told.
About Dr. Michael Wald
Clinician, Author, Television Personality, Inventor, Athlete & Father
914-242-8844 - www.intmedny.com - www.blooddetective.com
Dr. Michael B. Wald, Director of Nutritional Services at Integrated Medicine of Mount Kisco, PC is one of the most highly qualified doctor of nutrition in the United States. In practice for nearly 25 years, Dr. Wald appreciates the importance of the mind and body in the healing process. Dr. Wald possesses a keen ability to zero-in on health problems that many other health practitioners, regardless of specialty, often miss: he does this through a combination of his diagnostic intuitiveness, laboratory work, health exam and questionnaires and his patent-pending Blood Detective software technology that interprets blood work medically and nutritionally. For more about Dr. Michael Wald go here: http://www.intmedny.com/dr-michael-wald