Sugars in the Diet

From cakes and sweets to bread, pasta, and even "healthy" products, sugars are all around us. Most of the food whose taste we enjoy contains a lot of sugar, while at the same time, everyone says that sugars harm us, that we should avoid them, or even refer to them as "white death." In this confusion, it is no wonder that people often feel bewildered and have many questions, such as: "Should I completely eliminate sugar?" or "Does every piece of cake ruin my efforts toward a healthy life?".

The answer, as usual, lies in balance. Sugars are neither absolutely good nor absolutely bad. Our biological craving for sweets is deeply rooted in evolution and society, but uncontrolled consumption leads to numerous health problems. This does not mean the solution is a complete ban, as extreme restrictions rarely yield good results. Fighting against innate desires often leads to frustration and more frequent binge eating, so it is necessary to find a point of balance between overindulgence and deprivation.

In this text, we will examine how sugars affect the body, where the boundary lies between enjoyment and problems, and how to find a balance that works for, rather than against, us.

Sugars: What Are They and Why Do We Love Them?

When we talk about sugars, we mostly mean simple carbohydrates (made of one or two sugar molecules). Unlike complex carbohydrates, when we consume simple ones, the body quickly breaks them down and uses them as fuel for various processes in our body. Sugars are found in a wide spectrum of foods, from natural sources like fruits and honey to processed products like sweets, sodas, and pastries.

The reasons for our love of sugar have deep evolutionary roots. In the long history of humanity, a sweet taste was a signal of safety—a sign that we were eating something that would provide plenty of energy, meaning we wouldn't have to worry about food for a while. In daily life, we don't have time to think about tastes in the context of what they truly are; we just seek to satisfy a need. Our sense of taste actually sends us a signal regarding the chemical composition of what is in our mouth: sweet for energy, bitter for poison, sour for plenty of acidic electrolytes, salty for plenty of ionic electrolytes, and umami for plenty of protein. Hence, sweet is a signal for something nice, something packed with energy, which is the primary reason why we eat in the first place.

In addition to biological predisposition, the overconsumption of sugar today is further driven by aggressive marketing and the fact that sugar is found in many products that do not even taste sweet, such as salad dressings, "healthy" juices, or ready-made meals. Since our brain signals us to prefer food with sugar, companies have an obvious interest in adding sugars to products, so they do. The same interest drives packaging to look appealing and billboards to be filled with advertisements for delicious, crispy foods.

How Do Sugars Affect the Body and Health?

Impact on Physical Health

When we consume simple sugars, they are instantly broken down into glucose, which raises blood sugar levels. A rapid rise in glucose levels triggers a response from the pancreas, which secretes insulin, enabling sugar to be absorbed by cells and thus bringing blood sugar levels back down to a normal range. This is exactly what the insulin system is for, and it is highly efficient at doing its job.

The problem arises when this blood sugar spike and insulin release occur too frequently and too intensely, leading to insulin resistance. This is a condition where cells become less sensitive to insulin and absorb sugars from the bloodstream more slowly. To achieve the same effect, our body begins to release larger amounts of insulin, making the cells even less sensitive. This imbalance in the sugar control system leads to metabolic syndrome, a cluster of conditions that include obesity, high blood pressure, and an increased risk of diabetes and cardiovascular diseases. Aside from large amounts of insulin, an additional problem is that large amounts of sugar remain in the bloodstream for a long time, disrupting the normal functioning of the body. To reduce the damage from high blood sugar concentrations, our body stores excess sugar in the liver as glycogen, but when the liver's capacity is full, the sugar is converted into fat. These fats are then stored in the liver or in fat cells, further increasing the risk of fatty liver and other metabolic problems.

Impact on Mental State

Aside from physical health issues, excessive and too frequent sugar intake can create problems in brain biochemistry. A sudden rise in blood sugar leads to a feeling of excitement and mild euphoria, which in the next moment results in a crash in energy and sluggishness.

In the long run, frequent high sugar intake can contribute to the development of depression and anxiety. One study showed that if sugar intake is increased by 100 grams per day, there is a 28% increase in the occurrence of depression. This is likely not just the result of changing blood sugar levels, but also changes in the normal dopamine threshold.

Impact on the Gut Microbiome

The gut microbiome is crucial for the normal functioning of our body, including both mental and physical health. Excessive sugar intake can disrupt the diversity of beneficial bacteria in the gut, creating favorable conditions for the growth of "bad" bacteria and fungi like candida. This imbalance, known as dysbiosis, is linked to an increase in inflammatory processes in the body and brain, which can further worsen symptoms of anxiety and depression. You can read more about this in the post dedicated to anxiety and diet.

A disrupted microbiome causes problems with proper digestion and food absorption. Poor digestion leads to bloating and exhaustion, and in the long run, it can cause a deficiency in certain nutrients. Numerous nutrients are essential, meaning our body cannot function properly without them, so problems with the gut microbiome can cause seemingly unrelated issues. Often, the first indicators of nutrient deficiencies are reduced immune system activity, a drop in energy, or a decline in cognitive functions, which can be linked to a whole range of other causes.

Sugar Addiction

When talking about sugar, the question often arises: does sugar really cause addiction? It is often said that sugar is the "drug of the modern era," with claims that it has a similar effect on the brain to psychoactive substances like cocaine. Although this claim sounds alarming and makes for attractive headlines, it is necessary to explore more deeply what science actually says about this topic.

When we consume sugar, dopamine is released—a neurotransmitter associated with feelings of pleasure and reward. This can lead to a feeling of temporary satisfaction, but also a vicious cycle in which we want more of what brings us pleasure. The same behavioral pattern can be observed in all addictive behaviors, from gambling to substance abuse. However, the difference between sugar and true addiction lies in the intensity and duration of the effect.

Psyhoactive substances cause sudden and powerful spikes in dopamine, while sugar, in most people, produces milder and shorter effects. This difference is key because, even though sugar consumption can trigger pleasure and a form of dependency, it is not powerful enough to be defined as a classic addiction, leaving us with much more room for control and conscious decisions.

Some research suggests that excessive sugar consumption in animals can trigger addiction-like behavior. For example, studies on rats show that signs of dependence appear when access to sugars is re-introduced after a period of restricted access. However, such models cannot fully reflect the complexity of human behavior. Our dependency on sugar, and other substances, is often psychological in nature and more related to emotional states, stress, and habits than to biological mechanisms.

I do not believe that excessive consumption of sweets is the result of a true addiction; rather, I view this need through the prism of habits, education, and choices. I try to help people identify behavioral patterns they dislike and take control of their habits and, indirectly, their lives. For instance, the goal is never to completely eliminate sweets, but to establish control and respect a self-imposed goal. Sweets should be an occasional treat, not a constant need.

Thus, sugar can trigger behavior that resembles addiction, but it should not be placed in the same category as other addictive substances. The problem often lies in poor habits, a flawed relationship with food, and emotional factors rather than biological processes. For these reasons, I would rather compare sugar dependency to a gambling addiction, where no physical substance causes the dependency, but rather it is an addictive, compulsive behavior. Conscious control, balance, and knowledge of the consequences are key to solving problems with excessive sugar intake.

Social Aspects of Sugar

Sugar is not just a random substance, but also an important part of social life and cultural customs. From birthdays and family patron saint days (slave) to everyday moments of enjoyment, sugar plays a deeply rooted role in our lives. We cannot ignore this aspect when discussing its impact on our health, because it shows that sugar consumption is not just a matter of physiological need, but also of psychological and social interactions.

Sugar is frequently associated with moments of joy and gathering. Birthday cakes, wedding pastries, and even daily coffee with friends often include sweets. These moments play an important role in what we feel emotionally—namely, a sense of belonging and connection with our environment. However, we also feel social pressure that can make controlling sugar intake even harder. For example, refusing a piece of cake can be practically impossible without feeling awkward or standing out.

Finally, since childhood, sugar has served as a kind of emotional balm. We are taught and programmed that sweets are a reward ("You got a 5 in school, we are taking you out for ice cream.") or comfort ("You had to get a shot, we'll buy you a chocolate bar so you don't cry."). This pattern of learned behavior carries over into adulthood, where we buy sweets for ourselves as a quick and accessible source of comfort and reward. Unfortunately, this leads to emotional eating, where sugar becomes a way to cope with negative emotions and stress rather than genuine enjoyment.

So, alongside biological needs and psychological habits, we also have the massive influence of social factors. We live in an environment where sugars are everywhere and everyone offers you cakes and cookies, making the development of an unhealthy relationship seem almost inevitable. At the same time, I maintain that most things are still up to us and our choices. Sugar is not just fuel. It is part of our everyday life, our emotions, and our relationships with people. By understanding this, we can develop a healthier and more conscious relationship with it, enjoying it when we want to, not when we feel we have to.

Balanced Enjoyment

Balanced enjoyment of sugars is a crucial part of maintaining a healthy relationship with food and long-term health. Instead of viewing sugars as an enemy that must be entirely avoided, they should instead be part of a balanced diet. Unreasonable deprivation leads to a feeling that something has been taken away or forbidden, which can have the exact opposite effect, leading to overeating to make up for it, followed by guilt and an overall poor relationship with food.

Principles of Balanced Enjoyment:

1. Mindfulness: This applies to all food, not just sugars. The key is to eat consciously and with intention, rather than passively or "on the go." Choose a moment to truly enjoy sweets, rather than eating them just because you are bored and don't know what to do. For example, enjoying a dessert after a meal can be a normal part of your diet if it is part of a broader, well-balanced meal.

2. Setting boundaries, not bans: Instead of "I never eat sweets," a more reasonable approach could be "I eat sweets a few times a week," or "I eat them after lunch." If you decide to eat sweets a few times a week, you can plan them for situations where you will truly enjoy them, such as birthdays or a coffee break with colleagues. This approach leaves room to enjoy them without guilt, while putting sugar intake under your control.

3. Special circumstances: If you know you are going to a celebration or gathering, it is worth thinking about what awaits you there. The presence of food you are currently reducing or avoiding is almost inevitable. A good tactic is to decide in advance how much you will eat and focus on the social aspect of the event. Opting for "I won't have anything" has proven to be a poor tactic for most people, so I don't suggest it, but "I'll just wing it" usually isn't good either, as it often leads to overeating and overcompensating.

4. Satisfying the craving: Think about what you specifically want to eat. If you just feel like eating "something sweet," consider better options like dark chocolate, homemade treats with fewer processed ingredients, or fruit. On the other hand, if you want something specific, like a Jaffa cake, looking for healthier alternatives can be a trap. Instead of the Jaffa cake, you might eat a large amount of whole-grain biscuits that you didn't even want, and after consuming all that sugar, the craving for the Jaffa cake will still remain. Occasional enjoyment of a dessert, especially in social situations, is not only harmless but contributes to quality of life.

5. Individual needs: No one can tell you precisely how much you need or how much is enough. You are the one who sets your boundaries and the only one who knows your needs. Each person has different needs and sugar tolerance levels. While some find occasional desserts perfectly fine, others may prefer avoiding processed sugars entirely. It is important to try things out, experiment, and find a strategy that works for you.



6. Combining with nutrient-rich meals: Consuming sweets alongside a main meal can slow down sugar absorption thanks to the presence of fiber, protein, and healthy fats. This reduces sharp blood sugar fluctuations and prolongs the feeling of satiety. Therefore, it makes a difference whether sweets are eaten independently of a meal or alongside other food, especially when it is of higher quality.

7. Avoiding hidden sugars: Awareness of sugar presence in seemingly non-sweet foods, such as ketchup, processed meats, or bread, can significantly reduce unnecessary intake. A simple tip is to choose products that are as natural and unprocessed as possible.

8. Timing of intake: It matters whether we eat energy-dense foods in the morning or evening, before a workout or before bed. A good time to consume sugar is before physical activity, such as physical labor, cleaning the house, or a workout. Then, the consumed energy can be quickly utilized rather than stored as fat.

9. Enjoyment without stress: Occasional and controlled enjoyment of a dessert has no significant impact on the effort put into a healthier lifestyle. It is important to understand the significance of the overall diet relative to individual meals and not allow guilt to sabotage long-term goals.

10. Understanding emotional triggers: Before you grab or buy a sweet treat, ask yourself if you genuinely want it, if you are hungry, or if you are trying to satisfy a different need. If it is about emotions, consider other ways of coping with them, such as a walk, talking to a friend, or relaxing with a book.

Balanced Enjoyment in Practice

1. Eat mindfully: When you decide to eat something sweet, avoid distractions like your phone, television, or computer. Dedicate a moment exclusively to your food—sit down, enjoy the meal, the taste, and the texture.

2. Set boundaries, not bans: Decide how many times a week or day you want to enjoy sweets and stick to that plan for the next two weeks. If you realize you need a change, adapt, reduce or increase the intake, and track how you feel.

3. Satisfying the craving: If you feel like eating something sweet in general, choose healthier options. If you want something specific, eat it and move on.

4. Find the right moment for sweets: Plan your sweet consumption for situations where you will truly enjoy it, such as after meals or during a break with friends. Avoid casual snacking out of boredom or habit.

5. Be flexible: If a special occasion arises, like a celebration or a birthday, allow yourself to enjoy it without guilt. Do not let one dessert ruin your commitment to health. What matters is what you do most of the time, not in isolated situations.

6. Consider emotional triggers: If you notice that you are eating because of emotions rather than hunger, consider alternative activities.

7. Link enjoyment with activity: If you plan to eat energy-dense food, it is better to do so earlier in the day and before physical activity.

Conclusion

Sugars are neither absolutely good nor absolutely bad; the difference lies in the way we include them in our diet. Understanding their role, on a physical as well as a psychological and social level, helps us take control of their intake and make more conscious decisions.

Balanced enjoyment allows us to enjoy sweets without guilt, while building a healthy relationship with food. Eating mindfully, setting realistic boundaries, and adapting to individual needs can significantly reduce the risk of overconsumption and feelings of self-loathing.

It is important to remember that food is not just fuel, but part of our social and emotional experience. Instead of fighting against our natural urges, we should learn how to recognize, understand, and direct them to work in our favor. In the end, the goal is not to eliminate sugars from your life, but to put them under our control and make them part of a broader, sustainable, and healthy diet.

I hope this text has helped you view sugars from a different perspective and better understand your own needs. Creating a good relationship with food is a process, and every step is an opportunity for improvement. By simply reading this text, you have taken the first step toward becoming more aware of your habits. Continue to explore and build a relationship with food that makes you happier and healthier.

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