Not only are refined sugars harmful to our health, they are also quick fixes to satisfy our hunger, taking the place of more nutritious whole food options.

Refined Sugars Include:

  • Corn syrup
  • Fructose, sucrose, dextrose
  • Sugar replacements (artificial sweeteners), including Sucralose, Splenda, etc.

They are found in sodas, baked goods (cookies, cake, scones, muffins), candy, breakfast cereals, chewing gum, ice cream, Jell-O, jams, sweetened beverages including some iced tea and fruit juices, mixed drinks and liqueurs.

Hidden Sources of Sugar in Food:

  • Baking mixes, breads, crackers
  • Peanut butter
  • Condiments: ketchup, salad dressings, relish, tartar sauce, cheese dips
  • Pickles, canned fruits, frozen vegetables,
  • Luncheon meats, prepared seafood, sausage
  • Sweetened yogurt

Problems associated with Sugar Intake:

  • Tooth decay
  • Obesity: increases the risk of cancer and diabetes, among other diseases
  • Nutritional deficiency: including anemia, protein and mineral deficiencies
  • Hypoglycemia/Hyperglycemia and blood sugar dysregulation
  • Chronic dyspepsia and digestive problems
  • Immune dysfunction: recurrent infections including colds and allergies
  • Menstrual irregularities and Premenstrual Symptoms (PMS)
  • Yeast overgrowth and its subsequent problems, including craving sweets and carbohydrates
  • Hyperactivity, difficulty concentrating and fatigue
  • Alcoholism: potential link is associated with hypoglycemia and abnormal carbohydrate metabolism
  • Mood swings, anxiety, depression and other mood imbalances
  • Cardiovascular disease

Healthy Treats to Replace Sugary Snacks:

  • Fruit: the fiber content slows absorption of sugars in fruit to offset the sweet effect
  • Brown rice cakes with natural apple butter
  • Mixed nuts: pecans, walnuts, almonds and nut butters
  • Seeds: sunflower seeds, pumpkin seeds
  • Vegetable sticks: raw carrots, cucumber, bell peppers, celery
  • Homemade trail mix
  • Protein smoothies

Natural sugar options include honey, maple syrup, stevia, and agave nectar.

 

For more info on the harm that sugar can cause your body, watch this talk: