When addressing endometriosis through diet, it is important to have a clear understanding of the impact of sugar on your health. Sugar consumption is problematic for everyone but particularly for those with conditions like Endometriosis. Let's explore why.
Why is sugar a problem?
Firstly, sugar is in many foods and easy to consume in excess. Healthy individuals should limit their sugar intake to 25 grams (about 5 teaspoons) daily. For context, a single can of regular Coke contains 44 grams of sugar, almost double the recommended amount. Even a small tub of vanilla yogurt typically has 34 grams of sugar, which is more than the daily limit for a healthy person.
Sugar hides in obvious places like sweets, soft drinks, and fruit juices. However, it's also prevalent in processed foods, cereals, and even bread. Always check ingredient lists for hidden sugars.
The impact of sugar on inflammation
Sugar gets absorbed really quickly. Most nutrients take 20 minutes to 2 hours to be digested and absorbed, but sugar starts getting absorbed in your mouth, entering your bloodstream rapidly. Once there, it combines with fats and proteins, creating compounds that cause oxidative stress and inflammation.
High blood sugar levels trigger the pancreas to produce insulin, which helps lower blood sugar. However, repeated spikes in blood sugar lead to insulin resistance, where your body requires more insulin to manage blood sugar levels. Because of the impact of sugar on insulin production you produce inflammatory molecules, contributing to chronic inflammation.
And what about the impact of sugar on the gut microbiome? Bad bacteria thrive on sugar, diminishing the diversity of beneficial bacteria. This imbalance increases inflammation and other health issues, including those related to endometriosis.
Is sugar addiction real?
Yes! Sugar activates the brain's reward system, releasing dopamine, which makes you feel good and reinforces the desire to consume more sugar. Over time, your brain requires increasing amounts of sugar to achieve the same dopamine response, leading to addiction.
Are you addicted to sugar?
Consider if you:
- Experience a mid-afternoon slump
- Feel generally tired
- Crave sweet treats with your coffee or tea
- Desire sweets after dinner
- Dislike bitter foods or greens
- Consider yourself a chocoholic
- Prefer sweet over savory foods
- Frequently chew gum or consume artificially sweetened products
If you identify with several of these points, you might have a sugar addiction.
Specific effects of sugar
There are some serious concerns about the impact of sugar on the brain. It directly causes inflammation, leading to memory issues, reduced attention span, impaired learning and thinking, emotional processing difficulties, increased anxiety, and higher risk of depression. For those with endometriosis, these effects compound the challenges posed by chronic inflammation.
How to kick the sugar habit
Here are some dietary tips:
- Start your day with protein: Choose a protein-rich breakfast without simple carbs to keep you full longer and stabilise blood sugar levels.
- Eat regularly: Avoid hunger-induced poor decisions by eating regular meals and snacks that include healthy fats and proteins.
- Increase plant foods: Make plant foods the majority of your plate, with protein and fats aiding in glucose production.
- Pair fruit with protein/fat: Always consume fruit with nuts or seeds to slow sugar absorption.
- Limit caffeine: Caffeine can increase sugar cravings, so consider reducing coffee and tea intake.
- Get enough sleep and manage stress: Both sleep deprivation and high stress increase sugar cravings.
- Add apple cider vinegar: Before each meal, drink a glass of water with a dash of apple cider vinegar. This can help reduce cravings and benefit gut health.
Final tips
Knowing the impact of sugar on your health may help you decide to cut the sweet stuff, but you’re in for a challenging ride! To reduce your sugar intake, go slow. Gradually decrease the amount rather than cutting it out entirely. Know your craving times and have healthy alternatives ready.
Sugar increases your inflammation and therefore worsens your Endometriosis symptoms. Reducing sugar intake is not the easiest diet change to make but will significantly improve your symptoms and overall well-being.
If you’d like to have a personal chat about how a nutrition approach to your Endometriosis symptoms can make you feel better and how I would support you through reducing your sugar intake, book your complimentary Endometriosis SOS Call. https://theendometriosisnutritionist.online/endometriosis-sos-call/