With Halloween just in the rearview mirror and Christmas soon follows. I always find this time of a year a great opportunity to talk sugar.  


I love a Swedish berry as much as the next person, but what is it doing to us when we eat it?


Keep in mind that sugar is not a food group and it has;

  • No nutrients
  • No protein
  • No healthy fats
  • No enzymes


Sugar is empty and quick burning calories that actually pull minerals from the body during digestion. It creates a hormone cascade when consumed that starts a positive feedback loop in the body to encourage more consumption – it’s addictive!


Sugar has a negative impact on your immune system. Studies show that after having the amount of sugar in two sugary drinks your immune response is lowered by 50% for 2 days!  


It is important to note that sugars hide under all sorts of names.  


Generally anything ending in an –ose is a sugar.


The higher up on an ingredient list the more sugar there is. 


Natural sugar still counts as sugar ie) cane juice, rice syrup, brown sugar, confectioners powdered sugar, corn syrup, dextrose, fructose, high fructose corn syrup, invert sugar, lactose, malt syrup, maltose, molasses, nectars, sucrose, sugar


What happens when we eat sugar?


  • The sugar enters our bloodstream, causing blood sugars to rise
  • Pancreas responds by secreting insulin
  • The more sugar consumed, the more insulin released
  • Insulin allows for the surge of sugars in the bloodstream to enter our cells to either be used as energy or fat


Eating sugar essentially puts us on a rollercoaster with our blood sugar levels. They will rise quickly after eating and then insulin will bring them down – this is the crash you may be familiar with. This causes you to crave more and the cycle starts all over again.  


Yes we are going to enjoy some holiday candies – the key is to enjoy it in moderation!


How to reduce sugar in your diet?


  • Start your day with protein for breakfast - at least 20 grams. Ideally a smoothie and if any fruit max. ½ cup. Add ½ tsp. cinnamon to your smoothies in the morning – cinnamon is a natural blood sugar balancer so will help those cravings
  • Add healthy fats – they help balance blood sugars. Good sources avocado, olive oil, hemp seeds, coconut oil
  • Avoid products that have added sugars
  • Avoid products with aspartame, sucralose or splenda. Although these products do not increase blood sugar they still cause a release of insulin. If you must sweeten with something opt for xylitol or stevia.   
  • Make your own salad dressings and sauces– store bought are often filled with added sugars
  • Afternoon snacks are key – opt for something with some protein & fat ie) an apple with some nuts. Make sure the snacks are a combination of protein, low glycemic carbs & fat to keep blood sugars stabilized.  
  • Prioritize sleep - poor sleep increases hunger hormone gherlin
  • Reduce stress – it’s a huge trigger for sugar cravings



If you are looking for a meal plan to help ……Download our free Fall Harvest meal plan full or simple and nutritious recipes designed to boost your energy and help you happily move away from the sugar.