The dangers of sugar addiction

After something sweet?

By nutritionist Sarah West

Are you addicted?

Do you feel the urge for a sweet snack every day? Can’t get through the day without several teaspoons of sugar in your tea? You’re not alone. Sugar addiction is believed to be one of the driving forces behind Britain’s obesity epidemic. 

So how does it work? The more sugar you consume, the greater the rise in blood sugar and consequently insulin levels within the body. Insulin not only converts sugar into an instant energy source; it also encourages the storage of fat. Keeping your blood sugar levels stable is therefore one of the most important factors in sustaining energy levels and maintaining a healthy weight.

Get balanced

Research has shown that long-term, regular exercise can significantly improve the body's ability to control fluctuating blood sugar levels. During strenuous activity, your muscles require extra energy to perform. Your body therefore transports any available sugar directly to your muscles, thus helping to reduce excess sugar within the bloodstream (and preventing it from being stored as fat).

Furthermore, scientists have found that a single weight-training session can reduce the effect of a high-sugar meal on blood sugar levels for more than 12 hours following a workout. A combination of cardiovascular exercise and strength training three to four times a week can help you to achieve a healthier blood sugar balance and really feel the benefits.

Get it under control

The following suggestions can help you to obtain a steadier source of energy from your food:

• Go wholegrain. Swap white bread, rice and pasta for nutrient-dense wholegrain alternatives which take longer to digest. These foods release their sugar more slowly into our bloodstream, thereby helping to reduce rapid insulin release and keeping our energy levels and hunger under control.
• Eat more protein. Consuming a source of protein (such as eggs, oily fish or lean meat) with every meal serves as a blood sugar stabilizer as it allows sugar to enter the cells at a much slower rate. Meat is also a source of chromium, a mineral which regulates the action of insulin.
• Eat regularly (every 3-4 hours). Going for long periods between meals can make you feel tired, shaky and more susceptible to choosing sugary foods or drinks to provide a quick energy boost. By eating smaller meals more regularly you’ll feel stable, satisfied and won’t crave as much sugar.