November 20

Why I advocate no/low sugar for optimum health

Here are the reasons I recommend reduced sugar and processed carbohydrate intake to my clients if they are to maintain good health.

Keep our blood sugar balanced...

Having a balanced blood sugar is a cornerstone of good health. When our blood sugar is continually fluctuating this creates enormous stress on the body as it continually calls on the pancreas to produce insulin. If the message for insulin is continually sent potentially our body will stop responding leading to Type 2 diabetes.

This is affected by glucose which is found in table sugar (50/50 fructose and glucose), sugar used in baking, syrups such as brown rice syrup (glucose and maltose), treacle, honey (40% fructose, 60% glucose) maple syrup (35% fructose, 65% glucose), coconut and palm sugars (35-45% fructose remaining glucose) glucose-fructose syrup (also called high fructose corn syrup, 55% fructose, 45% sucrose) agave (70-90% fructose) and processed carbohydrates such as bread, pasta, crackers, and white grains such as white rice, and pearl barley.

Maintain a healthy weight balance...

A continually raised insulin level will also block the action of leptin, our weight balancing hormone. Insulin is known as the fat storage hormone and when this is present we are unable to lose weight naturally.

Have a Healthy Immune System...

Studies have shown that eating large amounts of sugar and processed carbs suppresses the immune system

Have a healthy balanced bowel bacteria...

Maintaining a healthy microbiome in our gut helps our digestion, is essential for good immunity, good mental health and helps with synthesizing essential vitamins. Eating too much sugar and processed ‘white’ carbohydrates nourishes the unhealthy bacteria allowing them to thrive. Eventually this could lead to candida.

Have a healthy relationship with food...

Sugar lights up the pleasure centre in the brain and can set up addictive pathways if we are succeptable


Also known as fruit sugar, fructose is mainly metabolized by the liver. If we consume in excess (see processed sugar list above) it will be converted to fat and can eventually lead to fatty liver syndrome in the same way excess alcohol does.  Whole fruit does not have this effect unless eaten in excess as the fibre forms a protective mesh, allowing digestion to happens slowly. Dried fruit and blended fruit are high in accessible fructose and so can put pressure on the liver. Agave syrup is very high is processed fructose (70-90%)


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