So what about sugars?

My take on sugar and how you can help yourself...

​Sugar has so many different names and faces. Reducing or managing sugar intake can be quite complex for people to navigate because sugars are hidden in so many places. It is one of the most common struggles I come across in people that I work with (including myself and my family). Excess sugar is detrimental to health in so many ways. Take control of sugar intake by understanding enough about food labels and leaning towards whole and least processed foods with shortest ingredients lists, as well as maintaining a well balanced eating strategy incorporating enough colourful vegetables with quality proteins and oils.​

Many sweet natural foods like honey, dates, agave, maple syrups and coconut sugar/nectar are used for sweetness in many 'health foods', but still they may perpetuate any existing blood sugar imbalance, insulin resistance, inflammation, metabolic chaos, fatty liver, weight gain, high triglycerides, yeast overgrowth and/or sugar cravings.  In fact, if you make it a priority to understand the packet labels, you will find that many products contain several different forms of sugar, which sometimes includes 'sugar, sucrose, HFCS, syrups or maltodextrin' among them. Be aware that corn syrup and maple syrup will spike blood sugar levels similar to white sugar. Beware of Agave syrup as this product is usually highly processed and has shown unwanted metabolic side effects in some people due to its high fructose content. 

​The healthiest syrup available is the prebiotic sweetener Yacon Syrup, which is well tolerated, feeds the good gut bacteria and may help balance blood sugars and maintain a healthy bowel. However, it is quite expensive, so beware of cheaper products that are mixed with other sugar substitutes by always reading the ingredients lists.

​Inulin is a another sweet tasting prebiotic, sourced from chicory root, fruits or vegetables, that is well tolerated and supports healthy bowel, feeds good gut bacteria and may reduce sugar cravings. ​​With all prebiotic sweeteners, start with small amount and build up, as too much too soon may create excess gas in the colon.

A promising new natural zero calorie sweetener is Monk Fruit, which has been used in Asia as a whole food for centuries, however, its effects as a granulated sweetener are still being researched and it is expensive, so often found mixed with other cheaper sweeteners. Always read product labels carefully.

​Stevia leaf grown in the garden as a herb would be a zero calorie natural low calorie sweetener, if used in 'tiny' amounts and in moderation. There are some organic herbal extracts of Stevia leaf available, however, some people still get unwanted metabolic side-effects from pure Stevia, which may be due to an over-intense sweet 'flavour' triggering an insulin response and upsetting the body's equilibrium. For some people, organic pure Stevia extract may prove useful when used 'in combination' with raw coconut sugar and fruit in baking recipes (in place of refined sugars), with the aim of reducing calories, carbohydrate load and glycemic impact on the body. Beware that most granulated 'Stevia' products in the supermarkets are actually 95% Erythritol (like Natvia), which can create headaches, gut issues and other inflammation in some people as it is a sugar alcohol. But in the end tolerance levels are down to the individual and what their gut and body can handle in the short term to ease them onto a healthier road long term. So, be gentle, gradual and keep a food-mood-energy diary when trialling new food types.

The low carb sugar alcohol Birch Xylitol (from birch tree) tastes less sweet than white sugar, looks like sugar crystals and has some health benefits.  Birch Xylitol may be useful while working on reducing sugar in the diet and it promotes healthy teeth, reducing bad bacteria in the mouth. Xylitol is naturally sourced, but processed into a Sugar Alcohol, so is usually fine for occasional treats and in chewing gum, but may produce gas/wind if over-consumed. Keep Xylitol away from pets as it is dangerous for cats and dogs. ​More research needs to be done on its effect on the gut bacteria and blood sugar metabolism, but so far it seems ok for short-term or occasional use by healthy people.

​My suggestions for the accessible everyday wholefood sweetness are things like apples, raspberries, strawberries, coconut, vanilla, cinnamon, mint leaves.  For blood sugar management, it is best to eat fruit fresh or frozen and either 'with or 10 minutes before' a protein fat like coconut, nuts, seeds, salmon, etc, to balance the fructose absorption, and generally only about 1/2 a cup worth of fruit, unless someone is exercising intensely. Bananas and dates are a very carbohydrate rich fuel for endurance sport or intense exercise activities lasting more than 30 minutes, however, these natural sugars create blood sugar 'highs' and if not used by the muscles will be stored in fat cells around the tummy. 

​Many people need at least a 2 or 3 week strict 'reset' of wholefood nutritionally balanced eating with some protein fats at every meal to restore equilibrium and stop the sugar roller-coaster and its associated damage. It also helps to reinvent the meaning of what a 'snack, treat or pudding' means for people. Once an equilibrium has been found, some 'healthier' forms of sugar may be ok to reintroduce on occasion or 2-3 times a week if tolerated, but not daily. Daily consumption may soon derail the equilibrium, requiring another reset period, which is often what happens after holidays and festive times of year. This all depends on a persons genetics, emotional wellbeing, general state of health and many influential lifestyle and environmental factors (epigenetics). It often isn’t a simple fix, but is almost definitely a journey.

This is where I can help, as I have many years experience and many hours of research into this topic. I can help you learn what to look for on food labels, learn what foods to choose instead and what lifestyle practices and new ways of thinking will support you to attain your personal equilibrium, leading you away from metabolic chaos and chronic disease. I can provide you with recipes, shopping tips, meal planning tips and helpful resources to pin to your fridge. This will help you get a good healthy balance of plant foods, healing vegetables, quality proteins and fats, and also have some fresh ideas, alternatives and techniques in your back pocket to support yourself to make it as easy as possible for you.

Get in touch

Get in touch to arrange your free 15 minute introduction to find out for yourself whether I can support you to make the transition from the sugar roller-coaster much safer and easier than struggling along on your own. I can help you gain more control and choice over what you eat, how well you feel and how well you reduce your risk of chronic disease. I can provide some very useful resources to support every aspect of a lower sugar lifestyle, including shopping and labels, eating out and wholefood recipes for the whole family. There are also some insightful science based books and resources online.

Wishing you health and happiness,

Michelle Bishop

More about Michelle...

My Blog Library

Raspberry Brownie
lower carb recipe

Dangers of Xylitol for animals
Keep Xylitol well away from pets. Read more about xylitol here​ and about xylitol dangers for dogs here