The American Heart Association (AHA) recommends the average person consumes no more than 24-36 grams of sugar per day. This number is based on age and weight. Data shows that Americans consume triple the recommended daily amount.
Why is sugar so addictive?
The central nervous system runs on glucose (aka blood sugar) which is found naturally in carbohydrates such as fruits, vegetables, grains, and dairy. When carbohydrates are digested, they produce glucose which is the body's energy source.
Since we need a steady supply of energy for our cells, we are neurologically wired to detect and reinforce the need for sugar. There are two parallel neural pathways that are dedicated to this system.
The first neural pathway is dedicated to pleasure and reinforcement. This pathway "activates" or "fires" whenever there is a sugary taste or perception of sugar consumption. The neuropathway sends a signal to the brain to store the information during sugar intake to make the food source more desirable so you crave it more frequently.
The second neural pathway is dedicated to seeking sugar for its nutritive value. The higher the glucose level, the more fuel or energy the body has to operate the central nervous system.
Once the food is in the stomach, the cells found in the gut send signals to the brain which reinforces the message that the body wants the brain to "eat more" sugar.
These two pathways are entirely different from those activated with other tastes- salty, savory, bitter, tart, etc.
While the body craves sugar for glucose, processed sugar has harmful effects.
Processed sugar provides a burst of energy that the pathways detect, however it's quickly followed by an energy crash.
Processed sugar or sugar that is not naturally found in a food source is damaging to the brain and body.
Processed sugar can increase your risk of:
heart disease
neurocognitive disorders
inflammation
weight gain
diabetes
high blood pressure
decreased energy
depression
skin issues
Ways to be more mindful of reducing sugar intake:
Read nutrition labels. Just a week of reading the sugar content of items can go a long way with mindful eating.
Think of the reinforcement system described in this post.
Put barriers in place to make eating processed sugar more difficult. If you don't buy it, you can't consume it.
Look up healthy recipes or snacks to have on hand when the sugar cravings hit.
Remember, the less processed sugar you consume, the less you crave. Your body will start craving nutrient-dense foods that are available naturally in foods.
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