Did you know that sugar can be just as addictive as nicotine, cocaine, heroin, and alcohol? When you eat sugary foods, your brain's reward centre, is activated and releases dopamine, the same neurotransmitter that is released when you indulge in other addictive substances.
Fat calories don't do that.
Protein calories don't do that.
Complex carbohydrate calories don't do that either.
Just sugar.
It acts like a drug on your reward centre, which is the part of the brain responsible for experiencing pleasure from behaviours necessary for our survival, like eating and sex, making us want to do them repeatedly. It's a vicious cycle. The problem is further exacerbated by the fact that the more you consume, the more tolerance your brain builds up to the signalling.
Why is this such a cause for concern? Well, sugar is the PRIMARY cause of obesity, hypertension, heart disease, cholesterol problems, and diabetes—all of which cause brain damage. High blood sugar levels can damage blood vessels in the brain, leading to reduced blood flow and oxygen to brain cells, which can contribute to the development of dementia. Before you start panicking, there's a reason dementia mostly occurs in the elderly. This degradation occurs over decades of overconsumption so it's not that deep if you're still relatively young.
Just like how drugs are refined into more concentrated and addictive forms, sugar has also been refined to heighten its effects as both a nutrient that provides energy and a chemical that stimulates pleasure in the brain. Coca leaves, for instance, are mildly stimulating when chewed, but powerfully addictive when refined into cocaine; even more so taken directly into the lungs when smoked as crack cocaine. Sugar has been refined in a similar way and excessive consumption will lead to illness at some point. In fact, sugar has been referred to as "candy for cancer cells" as it accelerates aging, inflammation, and tumour growth in the body.
I'm not trying to scare you, I just want you to have all the information.
When I reduced my sugar intake, I experienced some withdrawal symptoms in the form of restlessness & intense sugar cravings. This only lasted a few days but those torturous days made me realise that sugar is no joke. Tolerance & withdrawal constitutes addiction so make no mistake; sugar is addictive and you could be an addict.
But look, addiction isn't some boogey monster you should be scared of. Don't get me wrong, it can be difficult to understand and navigate. It can be a coping mechanism for dealing with stress, trauma, or other difficult emotions. It can also be a way of seeking pleasure and avoiding pain. And we also live in a world where we're surrounded by addictive stimuli and that doesn't help either.
But addiction is not a life sentence. It's not something that defines you as a person or determines your future. You have the power to overcome if you take responsibility for your actions and hold yourself accountable. It also requires developing an understanding of your addiction so it loses its power over you.
Trust me, once I fully understood the addictive workings of football manager (video game), caffeine, sugar, alcohol, porn, I was able to moderate or stop my use much easier. And if understanding isn't enough, you need to work on your mental health (i did this too) because your mind controls your actions and behaviours.
UNDERSTANDING SUGAR
There is a measure for how much a particular food increases your blood sugar level: the glycemic index, or GI. When sugar in food gets converted quickly, it causes a spike in insulin, which your pancreas releases to prompt cells to absorb the glucose. This is why we have low glycemic foods (rapid rise & fall of blood sugar) & high glycemic foods (gradual rise & fall of blood sugar).
High sugar intake causes our blood sugar level to spike rapidly. When our blood sugar crashes, for us that's like an emergency state for our biology. Low blood sugar means reduced brain function. We start feeling groggy & tired & in terms of survival in the conditions we evolved in, you won't be sharp. & If you're not sharp you can fall victim to predators, which would not have been ideal in hunter-gatherer times our brains are adapted to.
The only thing the brain cares about is our survival so it increases your cortisol (aka stress hormone) levels to lift your blood sugar back up again. This is so you're more alert, sharp, & prepared for any potential attacks. When we consume high levels of sugar throughout the day, your physical/emotional state is in constant flux. You'll feel up then down, & when you crash, you'll want to feel up again. These hormonal responses are extremely taxing on the mind & body.
I remember my biggest crash would always occur around 3 pm. It would come out of nowhere & it's what I imagine getting hit by a bus would feel like. In response to those crashes, I'd be loading up on caffeine & raiding the biscuit jar in search of more energy to get me through the day. Being so reliant on all these different stimulants was no way to live. I felt no better than a functioning crack head. Not to throw any shade on crack heads though. I just value my independence to the point where I don't want to be reliant on any substances.
THE MANY TYPES OF SUGAR
We as humans aren't prepared to deal with our current level of exposure to sugar. We're used to coming across some honey or fruit every now & then. This is why having access to unlimited sugar resources all day every day, is proving to be so problematic.
There're essentially 2 types of sugar. Naturally occurring sugar & added sugars.
Fruits, vegetables & whole grains contain naturally occurring sugar. This type of sugar is okay to consume.
The real menace in the dietary world is added sugar. Added sugar includes cane sugar as well as the concentrated sugars found in products such as:
- Sweets
- Cakes
- Cookies
- Pies
- Sweet rolls, pastries, & doughnuts
- Dairy desserts, such as ice cream & yoghurt
- Sugar-sweetened drinks, such as soft drinks, sports drinks, energy drinks, & juice drinks
These types of food contain no essential nutrients. No proteins, no essential fats, no vitamins or minerals- just straight garbage calories. This is why they are often referred to as "empty" calories. These added sugars are a menace linked to all the chronic illnesses I've mentioned multiple times throughout this guide.
WHY NATURAL SUGARS AREN'T SUCH A MENACE
Naturally occurring sugar is almost always found in foods that contain fibre, which slows the rate at which the sugar is digested & absorbed by the body. Another reason the fibre, sugar combo is so effective is because it limits the amount of sugar you can consume in 1 sitting.
A typical apple contains roughly 19 grams of sugar & 4 grams of fibre (approx. 20 per cent of a day's worth of fibre.) Not many people would eat 3 apples in 1 sitting. Alternatively, plenty of people can drink a 500ml bottle of apple juice, which has 55 grams of ADDED sugar – roughly the amount in 3 apples. & to make things worse, juice is normally stripped of it's fibre during processing. The magic ingredient that limits how much you can consume, & how quickly sugar gets released into your bloodstream for energy increasing your blood sugar in the process.
HOW I QUIT SUGAR
My strategy for dealing with my sugar addiction was to 1st go cold turkey on adding sugars to my coffee. I did not enjoy those first few coffees but by the end of the week, my taste buds had adjusted. I find this to be the case with most of the changes I've made to my diet in the past. Whether it's incorporating healthier food options I previously hated into meals or adopting time-restricted eating times. It sucks at first, but then your body eventually adapts to the new conditions and it becomes your new normal.
Once I'd mastered the no sugar beverages; instead of simply applying this logic to foods, I went extreme. I basically created a narrative in my head that added sugar was like heroin & then avoided it at all costs. This meant no sweets; no baked goods, no desserts, no sugary drinks, no processed foods.
Sugar is literally hidden in all the foods though so I also had to get good at reading nutrition labels. & by get good I just mean start reading them. My basic rule ended up being to avoid anything which listed words that looked like gibberish. Based on the logic that if you can't pronounce it, you probably shouldn't be eating it. Labels are confusing as sugar has 56 different names. I've listed the most common below:
- Anything ending in syrup
- Anything ending in juice
- Anything ending in sugar
- dextrose
- fructose
- glucose
- lactose
- maltose
- molasses
- sucrose
- Sucanat
- Diastatic malt
- Ethyl maltol
- Maltodextrin
- Aspartame
- Saccharin
- Sucralose
- Acesulfame potassium
- Neotame
- Advantame
- Stevia
- Tagatose
- Allulose
- Monk fruit extract
WHAT I ATE TO SATISFY MY SWEET TOOTH
Snacks in the form of fruit like mangoes or watermelons or berries. Or fruit in the form of snacks like date bars, or date balls or date bites. If you don't like dates, fruit snacks might not be for you.
Ultimately, your body doesn't need sugar, it isn't a health food as it provides no nutritional benefits. But if weight gain and illness is something you want to avoid, simply cutting out sugar won't do it if you're still consuming processed foods elsewhere. The key to weight loss is focusing on supplying your body with nutrient-dense foods.
It's often said that one of the best ways to keep yourself on the plan you create is to make it as easy as possible to do so. The less you have to think about things like exercise and food, the more likely it is that you'll actually do what you say you will.
Set aside dedicated time each week to plan your meals. Block out a specific time slot in your schedule, like Sunday afternoon or whichever day works best for you, to sit down and plan your meals for the upcoming week. This is your opportunity to strategise and set yourself up for success.
Now, I want you to follow these guidelines:
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Define your goals: Whether you're aiming for fat loss, muscle gain, or overall health, be clear about your objectives. This will help you tailor your meal plan accordingly.
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Choose whole, nutrient-dense foods: Focus on incorporating lean proteins, complex carbohydrates, healthy fats, and a variety of colourful fruits and vegetables. Avoid processed junk and opt for real, unprocessed foods that fuel your body.
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Create a weekly menu: Plan out your breakfasts, lunches, dinners, and snacks for each day of the week. Aim for balanced meals that provide a good mix of protein, carbs, and fats.
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Prep and portion your meals: Once you've finalised your menu, spend some time prepping and portioning your meals in advance. This will save you time and keep you on track throughout the week.
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Make a shopping list: Based on your meal plan, create a detailed grocery list of all the ingredients you'll need. Stick to your list when you hit the store to avoid impulse purchases.
Remember, consistency is key. Stay committed to your meal plan, but also be flexible and willing to make adjustments along the way. With proper planning and execution, you'll be on your way to crushing your nutrition goals like a true outlaw.
Always remember, you were born to be the hero of your story.
Free you outlaw.