Challenge 3: Slash Sugar

It’s time for Challenge #3 in the Clean Life Challenge - Slashing sugar for one week. This week will look at avoiding sugar as much as possible by reading labels and making better sugar swaps where you can’t. I am not talking about natural sugars found in fruits and vegetables, which our bodies need for fiber and nutrients. I am talking about added, refined and processed sugars. These sugars are highly addictive, harmful to our health and hidden in most of our food.

“The one change that makes the fastest and most significant impact on my patients’ health is limiting or removing refined sugars.” Mark Hyman, MD

What is Sugar?

Sugar is a simple carbohydrate that is broken down easily, converted to glucose and used as energy. When we consume more sugar than our body needs, it gets converted to fat and can be stored in adipose tissue and even the liver.

Are all sugars created equal?

No! There are natural sugars and processed or refined sugars. Refined sugars are made by stripping sugar of its nutrients and minerals. This is done to enhance flavor and/or texture. The difference in sugars comes down to how our body sees them, processes them and what it does with them.

As an example, let's look at glucose and fructose. Glucose can be metabolized by nearly every cell in the body, while fructose is metabolized almost entirely in the liver - Healthline.

Problems with Refined and Processed Sugars

Refined sugars quickly spike blood sugar, which increases insulin production and can lead to diabetes, weight gain, chronic inflammation, and so much more. Chronic inflammation is responsible for chronic inflammatory diseases, which are the most significant causes of death according to the World Health Organization (WHO).

Sugar is also highly addictive and affects the brain. It has a drug-like effect in the reward center of the brain. When we eat sugar or foods with a high glycemic index, it lights up our brain and makes us feel good. Unfortunately over time, it takes more to get the same response, which leads to consuming more sugar.

Sugar feeds bad pathogens in our gut like the funguses, such as Candida, and parasites. We all have some candida in our guts but you don't want an overgrowth, known as Candida Yeast Overgrowth. This is responsible for a slew of health problems from digestive issues, skin problems, fatigue, brain fog, and so much more.

Read Labels

Refined and processed sugars are added to foods by manufacturers because of their addictive qualities (keep you coming back for more), to enhance flavor, texture and shelf life.

Added sugar can be listed as cane sugar, corn syrup, brown rice syrup, fruit juice concentrate, maltodextrin, and more. See image fro examlpes.

Food manufacturers tend to hide added sugars because these can go by so many different names making it tricky to read food labels. Hint, if an ingredient ends in -ose it's usually a sugar.

Sugar Swaps

If you are going to use sugar, use these natural sugars instead that have some antioxidants, vitamins and minerals. Not only are they better options, many have health benefits too.

Raw Honey - A great source of antioxidants plus it has antibacterial and antifungal properties, making this a great immune-booster. Bonus if you get local honey, which can help with seasonal allergies.

Maple Syrup - Contains antioxidants in addition to important nutrients such as zinc, manganese, potassium and calcium.

Dates - High in fiber, to keep you fuller longer. High in polyphenols, to protect your body from inflammation, and nutrients such as magnesium, calcium and potassium.

Monk Fruit Sweetener - A natural, zero calorie sweetener high in an antioxidant, mogroside, that is anti-inflammatory.

Coconut Sugar - Contains some vitamins and minerals such as calcium, potassium, iron and zinc as well as phytonutrients. It also contains fiber called inulin, which may slow glucose absorption. This resembles brown sugar.

Where to start?

Read Labels - you will be surprised by how much sugar is added into foods that does not need to be there! When you pick up a product, look at the labale and read the ingredients. Now, pick up some other brands and compare. Can you find another brand that doesn’t have sugar? I bet you can!
Avoid Candies, Sweets, Treats and Sugary Drinks - just avoid them.
Swap for Better Options - if you can't avoid the above or choose not too, either make them yourself or buy them with one of the better options I listed earlier.

While I ask that you Slash Sugar for 1 week, I would love to see you completely avoid it for 3 weeks. I bet you notice a difference. Sometimes… we don't know how bad we feel until we start to feel better! This was definitely the case for me.

Worse case, this will be a great reset in your sugar addiction, even if you aren't aware you have one… you won't need as much sugar to get that same “fix”.

As far as reading labels and making better sugar swaps… my goal is that you make those lifelong habit! Your body and mind will thank you. I will be adding recipes regularly to help you on this journey so continue to check in here.

Have I convinced you? Are you in? I hope you join me in this weeks challenge and stayed tuned for the next one!

Stay safe, healthy and happy!

Elena XOXO

Have questions, thoughts, or your own tips & tricks? I would love to hear from you! Let’s get social—find me on social media or share right here by using the comment box below.