What happens when we eat sugar?
The body breaks down sugar into glucose, which is then absorbed into the bloodstream. This is where blood sugar levels rise, signaling the release of insulin, a hormone responsible for the uptake of glucose into our cells for energy. Once the sugar is absorbed, it is used up as energy and fuel. However, if it is absorbed too quickly into the bloodstream, it can cause a spike in insulin levels.
- The body stores excess glucose in the liver and muscles as glycogen until it is needed.
- Once those stores are full, the excess glucose is converted into body fat for long-term storage.
Over time, regularly experiencing sugar spikes can contribute to: Increased appetite and cravings, Hunger signals alteration, Poorer blood sugar regulation, Fluctuations in cortisol (stress hormone) release, Higher risk of weight gain and metabolic imbalances.
Tips to reduce refined sugar intake
Reduce the main sources:
- Sugary drinks (soft drinks, juices, sweetened coffees)
- Sweets, biscuits, pastries
- Processed snacks and desserts
Identify added sugars on food labels (and be aware of hidden sugars):
- White sugar, brown sugar, cane sugar
- High fructose corn syrup
- Glucose, fructose, sucrose
- Syrups (corn and rice syrup)
- Maltodextrin
Sugar can often be hidden in everyday products that we might not expect to contain it. That’s why it’s important to check food labels before purchasing, so you can avoid added sugars.
Food that often contain hidden added sugars:
- Fruit juice concentrates
- Flavoured yogurts
- Protein bars
- Pasta sauces
- Salad dressings
- Low-fat products
- Breakfast cereals
Focus on protein earlier in the day:
- Protein options include eggs, edamame, Greek yogurt, protein powders, bone broth. This can help reduce sugar cravings later in the day.
Eat fibre to reduce sugar cravings:
Include high-fibre foods regularly (oats, chia seeds, flaxseeds)
- Add slow-digesting carbohydrates (cooled sweet/potatoes, brown rice, quinoa, oats, lentils, beans, firm bananas)
- Start meals with vegetables or a green salad
- Eating more fibre can help keep your blood sugar stable, which reduces the urge for refined sugars.