Why we should break up with refined sugar and add protein for better moods, and balance blood sugar levels
By: Kerry Foreman, Owner and Founder Muskoka Mornings®
As we all become more aware of the importance of our physical and mental health, having strong immune systems has never been more in the limelight. This year, we at Muskoka MorningsⓇ would like to put the focus on cutting out sugar. Giving sugar the boot will help build our immune systems, heal our guts and boost our overall moods. Chances are, you are consuming more sugar than you realise, which can be very harmful to your body and mind. Thankfully, there are so many great sugar alternatives on the market and delicious sugar-free recipes that will help you achieve better sleep and cognitive function, boost your mood and energy levels and still satisfy your taste buds!
Why Should I Reduce My Sugar Intake?
Sugar stimulates an inflammatory immune cell called Th17, which is known to cause, link or contribute to a variety of problems including: colitis, inflammation, obesity, heart disease, immune suppressions, fatty liver, cancer and diabetes (yes, recent research suggests that Type 2 diabetes may actually be an autoimmune disease). On top of this, sugar feeds the bad bacteria in our gut, considered our second brain, which not only results in increased cravings for sugar (causing further damage), but throws the body’s microbiome off balance. There are also a variety of skin concerns associated with sugar consumption, including acne, collagen and elastin breakdown, glycation (causing deep wrinkles and stiff joints), eczema and psoriasis.
Refined sugar is a combination of two molecules: glucose and fructose. These two molecules work together to spike blood sugar levels and block dopamine receptors, which causes uncontrollable cravings as our bodies are looking for that feel-good hormone. This leads to a sugar addiction or dependency, that keeps us going back for more, which further contributes to ill health. Feeding sugar cravings is also responsible for temporarily increasing our energy levels, but then causes that inevitable crash afterwards. After this crash, we are left moody or sad and often reach for more sugar to improve our mood again. These highs and lows caused by sugar are often directly related to depression and the various ups and downs we feel mentally. Reducing our sugar intake is vital to help prevent and heal many of the above health concerns.
We Eat More Sugar Than We Think. It Loves to Play Hide-and-Seek
Sometimes we don’t even realize how much sugar is in the foods or drinks we consume daily, thanks to the way companies market their products. For example, many of us may think that Booster Juice or Freshii are healthy restaurants. Although they are a lot healthier than say McDonalds overall, for example, their juices and smoothies are often packed with sugar. Another great example is a morning coffee from Starbucks. When you look closer at their menu, their coffees and lattes are often packed with 25 to 50 grams of sugar or more! This is much more than our body should be having.
So, What Can We Do?
Diabetes Canada recommends Canadians limit their intake of free sugars to less than 10% of our total daily caloric intake. This is approximately 12 teaspoons of added sugar per day based on a 2000 calorie diet. A couple of great ways to limit our sugar intake and stay on track with Diabetes Canada’s recommendation is to limit sweetened beverages or replace them altogether with water. Ask for Stevia when ordering a coffee from a restaurant, or, better yet, try making a protein latte at home so you can control the sugar. Give our delicious and sugar-free Gingerbread Protein Latte or Pumpkin Spice Protein Latte a try!
Beverages aren’t the only culprit. Focus on eating whole foods instead of processed, be sure to read nutrition labels when grocery shopping, and try replacing refined sugar with natural sweeteners wherever possible in your recipes. It’s also shown that protein helps stabilise blood sugar levels by slowing down the release of glucose into the bloodstream. By adding a clean protein like No Yolking™ 100% Egg White Protein Powder to your meal, you will feel fuller longer, plus protein does not spike your blood sugar levels.
What Type of Sweeteners Should I Try?
For sugar-free sweeteners, my all time favourites are Stevia (from the whole leaf) and Monk Fruit as they have ZERO calories, ZERO carbs and do not spike or affect our blood sugar at all. Monk fruit is actually said to be an anti-inflammatory and is great for Keto diets.
Next in line are the sugar alcohols, which include Erythritol, Xylitol, Maltitol, Isomalt, or Sorbitol. Erythritol is my favourite of this category. It contains fewer calories than table sugar and does not have the same digestive side effects as most other sugar alcohols because it doesn’t reach the large intestine in significant amounts. Instead, most of it gets absorbed by the small intestine, then spreads throughout the body before being excreted. Xylitol is the sweetest of all sugar alcohols but still contains calories (about 40% fewer calories than regular sugar). Largely found in toothpaste and mints, many people tend to tolerate Xylitol well, but you may experience some digestive symptoms if you consume it in large amounts. Xylitol, Maltitol, Isomalt and Sorbitol are considered FODMAPs and are known for triggering digestive symptoms such as bloating, gas, stomach pain and altered bowel habits (varying from constipation to diarrhoea or a combination of both) in many people. So, it is very important to watch how much you consume and avoid these if you already have digestive issues. We have a variety of recipes on our website which are sugar-free and may feature some of these sugar alcohol alternatives.
If you see Inulin in the list of ingredients when purchasing foods, know that it is a functional ingredient. Inulin is a prebiotic (it feeds the good bacteria in our gut), and is considered more of a fibre than a sweetener. It’s often mixed with other sweeteners and gets a big check mark from us.
Allulose is new on the scene and used in recipes like this popular Keto egg white bread. Allulose is a monosaccharide and, with 90% fewer calories than sucrose, it is virtually calorie-free. Natural Allulose comes from figs, jackfruit, raisins and wheat. However, to keep up with increased production demands, we will likely see Allulose become genetically modified. Using Allulose in small quantities may be fun to try, however, I’m looking for a non-GMO brand, and waiting for more research on any long-term effects.
So Go Get ’em Tiger! This is the Year for New, Healthy Habits.
Looking for reduced sugar recipes? All of the recipes you’ll find on our website avoid sugar and have the added protein from No Yolking™ 100% Egg White Protein Powder which helps keep your body fueled and slows down the release of glucose into your bloodstream. For breakfast try our Egg White Protein Wraps or our Fluffy Gluten-Free Protein Pancakes for a sugar-free option. For lunch or dinner try one of our delicious, sugar-free soups or dips, such as our Roasted Tomato Soup and our No Yolking™ Guacamole. We also have a variety of healthy dessert options to help you kick those initial sugar cravings! Some of my favourites include our Chewy Ginger Molasses Cookies, Chocolate-Mint Avocado Mousse, and our version of energy balls No-Bake Nut and Date Balls.
For more in depth information on “Becoming Sugar-Free” check out Julie Daniluk’s new book. If you are not familiar with her work on anti-inflammatory diets and recipes, now’s the perfect time to dive in!
