Is Veganism Addicting?
With all this talk of veganism, and it seeming to become the new trend of 2018, we need to ask some hard questions:
Does going vegan raise your sugar intake?
How many "vegan" items have added sugars?
Is eating primarily fruits and vegetables, with natural sugars, sugar overloading our bodies?
And, if we are consuming too much daily sugar, how is our health affected?
The average American swallows 130 pounds of added sugars each year, or 22 teaspoons per day. So, today, I'm going to go over some weird, and concerning, health results from sugar consumption.
First, the fructose in sugar causes your liver to gradually store more fat, in and around itself. This leads to non-alcoholic fatty liver disease. To combat this, opt for fruit over smoothies, since the fiber will help delay sugar absorption.
Second, a PLoSOne study found that diabetes risk rises by 1.1% daily, for every additional 150 calories from sugars. To combat this, pay close attention to all labels, because most added sugar comes from non-sweet food items.
Third, heart disease-related death is NUMBER 1 for type 2 diabetics, making up 65% of all heart-disease deaths. To lower this risk, keep your added sugar levels below 5 (women), 9 (men), or 3 (children) teaspoons per day, according to the American Heart Association. For reference, a single slice of whole wheat bread contains up to 2 teaspoons already, because processed whole grain products are processed exactly like fructose. The reason heart disease is so high for diabetics, is because of the excess insulin in their blood. This causes muscle cells to expand more quickly around blood vessels and arteries, constricting them, and leading to high blood pressure, then heart attack or stroke.
Fourth, the Journal of the American Medical Association did a study on cholesterol in individuals without excess weight, previous high cholesterol, or diabetes. Their findings showed proportionately higher spikes of bad cholesterol and triglycerides, after eating excess amounts of sugar, and lower good (HDL) cholesterol levels. They theorize that sugar overload prompts the liver to create more bad cholesterol, less good cholesterol. and prevent the body from clearing either out. Skipping breakfast also makes you 4 1/2 times more likely to become obese. To combat this, eat a protein-filled breakfast, which studies have found naturally influences overweight women to eat 160 fewer calories at lunch.
Fifth, Suzanne de la Monte, MD, from Brown University, found that excess insulin resistance and a high-fat diet leads to type 3 diabetes, AKA Alzheimer's, AKA brain diabetes. Through research, Alzheimer's disease may be a metabolic disease, potentially resulting from sugar damage to the brain, affecting its ability to metabolize glucose for energy. To combat excess glucose in the brain, search and avoid foods with any ingredients ending in -ose, sugar, or syrup.
Sixth, because sugar affects the brain, releasing opioids and dopamine, your body develops a tolerance level (insulin resistance) to them. So, just like drugs, you need more and more sugar, to feel good. While studying sugar addiction in rats, the animals experienced drug-like withdrawal symptoms after the sugar was taken away. Sugar consumption also releases serotonin, which promotes sleep. According to the Public Health Journal, eating excess sugar and junk food, makes you 40% more likely to develop depression. If you decide to cut back on sugars, be aware that it will take a week for your taste buds to adjust to your new diet. A helpful strategy for high sugar addiction is to gradually lower your intake and serving size of certain sugary items, and opt for lower-sugar versions or options.
In the same way, regularly eating sugar negatively affects leptin, a chemical signaling fullness, making you always feel hungry. Even if you are overeating, carrying extra weight or having diabetes interferes with the body's ability to properly produce leptin hormones. Researchers have also found that 30 minutes is the average time between a sugar spike and its full crash, sparking another sugar craving. So, the next time, you feel a craving for sugar, get active, which researchers found lowered the craving by 12%. Also, further lower your sugar intake by substituting your processed grains for sprouted breads, grain flour blends, and unprocessed, rolled oats.
Lastly, sugar attacks the health of your skin, by attaching to proteins to form advanced glycation end products (AGEs). These attack nearby proteins, especially in collagen and elastin, weakening the skin and the body's natural antioxidants. This leads to wrinkles, sagging, and increased exposure to damage from UV rays. Finally, use natural sweeteners with caution, as agave contains more fructose than high-fructose corn syrup, and honey should only be eaten one teaspoon daily. If all else fails, remember that Jah Manna Cassava NotBreads have a low glycemic index, and can even be enjoyed by diabetics. Hopefully some of these health effects of sugar were new to you, or motivated you toward dietary changes. Have a great day! :)
