It can feel like an uphill battle, but you are not doomed like Sisyphus. And you don't need to be Zeus to win.
In this quick read, I'll share with you the most common reasons why you're struggling with sugar, and 3 strategies to break the cycle.
OLD NEWS
You know about the rollercoaster highs and lows caused by sugary sweets.
You may also know about white flour products that do the same thing.
You're avoiding these foods and still suffer cravings.
How come?
LEPTIN STOPS HUNGER
Ghrelin is the hormone that signals hunger. Leptin is the hormone that stops hunger. Leptin is triggered by higher blood sugar as well as the presence of insulin. These 2 things, blood sugar and insulin, work together and distribute energy(glucose) to your cells. They also signal the release of leptin. Leptin tells your brain that you are satisfied. "The energy tanks are full! You can stop eating!"
ARTIFICIAL SWEETENERS
SKIP THE LINE
Did you know that artificial sugars don't raise your blood sugar? And neither does high fructose corn syrup! These sweeteners are shunted directly to the liver. They skip the bloodstream 'line'. Without an increase in blood sugar, the cascade of insulin and cellular uptake of energy is disrupted. Leptin is not released; your brain still thinks it needs food. A craving loop has started. See the illustration
BAD BYPASS
By skipping the bloodstream and going directly to the liver, artificial sweeteners cause more problems than they solve. We experience the sensation of eating a high sugar food, without the natural signal from leptin to stop eating.
Overeating can lead to devastating chronic diseases including obesity, high blood pressure, heart, diabetes, and cancer.
BREAK THE CRAVING CYCLE w/ 3 STRATEGIES
1) Eliminate all artificial sugars and high fructose corn syrup from your home. (See the list below - by no means a complete list, but plenty to start working on!)
2) Create a protein buffer that will slow down the high sugar content snacks. For example, add some almond butter to your toast instead of jam. This will slow the release of sugar into your bloodstream and prevent that rocky rollercoaster ride of a sugar buzz/sugar low. Eat cheese with your crackers. Eat chicken with rice.
3) Eat whole natural foods like vegetables, fruits, grains, and quality proteins. These will gradually release their sugars and will also naturally signal leptin release so that your brain knows to stop, and you are less likely to overeat.
SUMMARY
The use of artificial sweeteners is not helping you lose weight. In fact, it may be contributing to a pattern of craving and overeating. The use of whole natural foods in your meal planning is the key to ending the craving cycle.
Ingredients to look for that are names for artificial sweeteners:
(I challenge you to pick up a box in your pantry that doesn't list one of these!)
HFCS (high fructose corn syrup)
Sweet 'N Low
Splenda
Equal
Stevia
Agave
Aspartame
Acesulfame-K
Saccharin
Sucralose
Neotame
Advantagelactose
tagalose
trehalose
maltitol
erythritol
sorbiol
mannitol
dextrose
Maltodextrin
PLEASE NOTE: Artificial sweeteners are sometimes hidden in items like:
Toothpaste, Chewing gum, Chewable vitamins, Jams and cough drops
I'm a Health Coach, with the training of a nurse, and I'm also a nutrition therapist. I'd be honored to work with you to get your health back on track.
Until next time,
Be Kind
~ Rose Patient, Health Coach, RN, MNT
248-390-3494