Could sugar be ruining your mood?

You probably haven't spent a ton of time wondering what happens to your body after you eat something sugary – it goes in there with all the rest of the food and keeps you alive, end of story.  

 

Sugar is definitely needed to stay alive.

 

Carbohydrates are the body’s primary source of energy and play an important role in the functioning of the internal organs, nervous system, and muscles.

 

But that doesn’t mean our systems need sugar in the quantity that we are used to.

 

Before food processing, when sugar was mainly obtained from fruits and vegetables, people only consumed about 30 grams of sugar per day. 

 

Today, an average American consumes 76 grams a day.

 

That’s the equivalent of 19 teaspoons/day or 96 pounds of sugar a year (40 lbs. of which is high fructose corn syrup, which is way bad for all things health and mood).

 

The World Health Organization would like to see the number get down to 25 grams of added sugar a day for both men and women (that’s closer to 6¼ teaspoons).

 

This recommendation doesn’t just come from the fact that our ancestors evolved eating this way.

 

There are studies upon studies now demonstrating how high amounts of sugar can wreak havoc on our immune systems, hormones, and digestion.

 

Some of the negative effects include the ones we’re most used to hearing about – an increased risk of weight gain, diabetes, heart disease, and cancer.

 

Interestingly, there is a growing body of research suggesting that overconsumption of sugar can lead to premature aging and increased cognitive decline, dementia and Alzheimer’s. 

 

Some research has indicated that while sugar consumption initially results in an increase in energy, it soon results in an increase in mental fatigue, tiredness, and stress (that crash you notice about an hour after your morning bagel). 

Even more research is now documenting the effects of excess sugar consumption on mental health.

One study found that men who consumed 67 grams or more of sugar per day were 23% more likely to be diagnosed with depression than men who ate 40 grams or less.

 

Importantly, when the researchers controlled for participants' socioeconomic status, physical activity levels, drinking, smoking, other eating habits, body weight and physical health they still observed the same relationship.

 

While this isn't a study that we can derive a direct cause and effect relationship from, it contributes to the mounting evidence suggesting that diet and sugar play a huge role in mental health. 

 

Further literature has documented that over-consumption of sugar can increase the chances of depression and anxiety by increasing cellular inflammation and triggering neurotransmitter and hormonal imbalances. You can read more about how food affects our mood here. 

 

How much sugar do you consume in a day?

 

At first thought, you probably think, "not that much."

 

Let's have a look, starting with breakfast.

For example, you begin your day with a bagel with peanut butter and a small strawberry yogurt - for a total of 33 grams of sugar. 

 

At mid-morning you grab a medium vanilla latte from your favorite coffee shop - 35 grams of sugar.

For lunch you decide to go easy on the calories, so you have a salad with Italian vinaigrette and a slice of whole wheat toast - that's another 14 grams of sugar. 

 

For an afternoon pick-me-up, you have a can of pop - 39 grams of sugar. 

And then for dinner, you have some pasta with grilled chicken and store-bought tomato sauce - that's 9 grams for the sauce and about 2 grams from the noodles.

 

The GRAND TOTAL: 132 grams of sugar or 32 teaspoons (roughly ¾ of a cup)!

 

Yikes.

 

Sugar is labeled as an addiction because it stimulates the brain in a way that is similar to drugs and alcohol.

 

It causes the release of the feel-good chemicals dopamine and serotonin. But, this stimulation has been shown to be even more powerful than the rewards and pleasure systems our brains get from cocaine! 

 

So when sugar is consumed in large quantities it can result in:

• Craving and eating more and more, despite the negative consequences like weight gain, fatigue, and moodiness;
• Developing a tolerance, so that more is needed for the same effect, resulting in stronger cravings;
• Trouble functioning without it and having a “stash” on hand for when your energy plummets
• Severe withdrawal symptoms

 

What’s the big takeaway here?

Sugar isn’t evil. It’s crazy delicious and something that we should definitely enjoy as part of a healthy, balanced, lifestyle.

 

BUT most of us are eating significantly more than the occasional treat.

Because of the response sugar elicits in our body, it can be difficult to cut sugars out and outsmart cravings.

 

If you’re ready to take control of your mood and balance your cravings, get ready for the 5-Day No Sugar Challenge!

You’ll get emergency fixes to handle even the toughest cravings and a detailed and easy to follow meal plan with delicious recipes.

 

 

With some advanced planning, a trip to the grocery store and a positive attitude, you will come out the other side feeling balanced, calm, and vibrant physically and mentally.