5 Sugar Myths Debunked
There are so many myths around sugar that most people just assume are true, but actually may be hindering us from getting certain nutrients that are good for us and causing us to have an unhealthy relationship with food! Below are five sugar myths debunked so you can stop stressing and start enjoying!
Sugar causes cancer cells to grow
I hear this one all the time and it’s actually never been scientifically proven to be correct. All of our cells need some sugar and carbohydrates (glucose) to thrive, even the healthy cells because glucose provides our cells with energy! However, we do need to limit our sugar intake due to the fact that foods with tons of added sugar are not beneficial to our overall health and can lead to weight gain, which can be an underlying factor of cancer starting in the body. By adding in natural sugars from fruit, lots of veggies, and lean protein we can avoid ultra-processed, sugary foods from our diet more easily and even reduce sugar cravings naturally.
Fruit should be avoided because of the sugar content
Natural sugars from fruit and processed sugar are digested and used in the body differently. Processed, added sugar causes blood sugar levels to spike, leading to a crash soon after and then your body wants to regulate so it’s craving that blood sugar spike again - hence why sugar is so addictive. Natural sugars from fruits and vegetables also come with fiber, antioxidants, and minerals from the fruits and veggies, which help to slow down the process and reduce that blood sugar spike.
Artificial sweeteners are healthier than traditional sugar
Artificial sweeteners are not necessarily healthier than normal table sugar even though they typically have zero calories and may not raise your blood sugar. So why not? Artificial sweeteners tend to be even sweeter in taste (more than 200x) than normal sugar, which just causes you to eat even more of it and crave sweet foods more often.* They’ve also been shown to cause problems with the gut and there is not enough evidence to determine whether or not there are long-term side effects of them.**
You’re better off eating the real stuff - real sugar, or natural sweeteners such as honey and pure maple syrup.
Carbs are bad because they turn to sugar
We need carbohydrates as our bodies’ main source of energy and for necessary nutrients! “For instance, fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.” However, just like with everything else we eat, we need to be smart about the types of carbs we’re eating so that our blood sugar levels don’t spike and we can maintain a good amount of energy throughout the day. Some delicious high-carb vegetables include sweet potatoes (my favorite), artichokes, corn, tomatoes, and green beans! You can also of course enjoy a piece of bread when you want, just make sure that there isn’t added sugar on the nutrition label, because that can make your blood sugar spike. My nutritionist told me that the harder the bread, the better, so sourdough is my go-to choice!
Savory foods don’t have as much sugar as sweet foods
Due to the amount of added sugar in lots of the processed foods available today, this is unfortunately not true. Processed, unnatural sugar is in so many different foods nowadays, including salad dressings, pasta sauce, granola bars, “healthy” cereals, and so much more! The way around this and to make sure you’re not adding tons of sugar to your daily diet is to learn how to read food labels properly. Noticing the sneaky sugars that food companies add in is key to ensuring you’re not adding unnecessary sugars to your meals.
If you need more support in learning not only which foods you should be adding to your daily diet, but also HOW to add them, contact me today for a discovery call!
*https://www.cnet.com/health/sugar-vs-artificial-sweeteners-which-is-healthier/
**https://www.healthline.com/nutrition/artificial-sweeteners-blood-sugar-insulin#TOC_TITLE_HDR_7