Sweet Poison: Unveiling the Hidden Dangers of Sugar in Your Diet

Recently, I sat down with Suzette & Clint Murray, founders of Optimal Integrative Health and we talked about all things Sugar. With approximately 75% of Americans being overweight or obese and clear signs of this trend continuing, we need to look at the food we eat to figure out how to reverse this trend. While sugar isn’t the only problem, it plays a big role in the current obesity epidemic.

Overall, what is the problem with sugar?

Sadly, sugar is a real problem. It's not just about weight gain and cavities, although those are certainly concerning. The truth is, too much sugar can wreak havoc on our bodies in a variety of ways.

Here’s a simple breakdown: When we eat sugar, our bodies convert it into glucose, which is used for energy. However, if we consume more glucose than we need, it gets stored as fat, leading to weight gain and all the associated health risks.

But the problem doesn't end there. Too much sugar can also lead to insulin resistance, which is when our cells become less sensitive to insulin, a hormone that regulates blood sugar levels. This can eventually lead to type 2 diabetes, a serious condition that can have a range of complications.

And it's not just our waistlines and blood sugar that are affected. Sugar can also contribute to inflammation in the body, which has been linked to a variety of health issues, including heart disease, cancer, and autoimmune conditions.

Now, I'm not saying you have to cut out all sugar forever. But we do need to be mindful of our intake and choose healthier options whenever possible. That means opting for whole foods like fruits, vegetables, and whole grains, and avoiding processed foods, hyper-palatable “food substances”, and sugary drinks. It's all about making small changes that add up to big improvements in our health.

Fruit has sugar, should I avoid it?

Fruit is an interesting topic. It's true that fruit contains sugar, but that doesn't necessarily mean you should avoid it altogether.

It's important to understand that there are different types of sugar. Fruit contains natural sugars, which are different from the refined sugars found in processed foods and drinks. Natural sugars come packaged with fiber and other nutrients, which can help slow down the absorption of sugar into the bloodstream.

When we think about fruit fiber we need to consider its importance for a healthy gut microbiome.

You see, fiber is not digested by our bodies in the same way that other nutrients are. Instead, it passes through our digestive system largely intact, reaching our large intestine where it serves as food for our gut bacteria.

Our gut microbiome is made up of trillions of microorganisms, including bacteria, viruses, and fungi. These microorganisms play a crucial role in our overall health, from regulating our immune system to helping us digest food and absorb nutrients.

By consuming fiber-rich foods like fruit, we can help promote the growth of beneficial bacteria in our gut microbiome. These bacteria, in turn, produce short-chain fatty acids (SCFAs), which have a range of health benefits, including reducing inflammation, improving insulin sensitivity, and even influencing our mood and behavior.

So, not only does fruit provide us with essential vitamins and minerals, but it also feeds the good bacteria in our gut, promoting a healthy microbiome and improving our overall health. As always, it's important to choose a variety of fruits and other fiber-rich foods to get the full range of nutrients and benefits.

That being said, it's still possible to overdo it on fruit. While it's unlikely that eating too much fruit will cause the same problems as eating too much refined sugar, it can still contribute to weight gain and other issues if consumed in excess.

So, what's the bottom line?

Fruit can absolutely be a healthy part of your diet, as long as you're mindful of your overall sugar intake and choose a variety of fruits to get a range of nutrients. If you're concerned about the sugar content in fruit, you can also opt for lower-sugar options like berries or apples, and pair them with protein or healthy fats to help balance out the sugar.

How do you know which fruits and vegetables to eat?

Each year, the Environmental Working Group (EWG) scrutinizes the most recent USDA data to curate its renowned Clean 15 and Dirty Dozen rankings, which unveil the categories of fruits and vegetables commonly cultivated with the highest and lowest pesticide levels, utilizing the most up-to-date statistics obtainable. We created a copy for you here.

The folks at the EWG suggest buying organic produce from the Dirty Dozen™ list and opting for non-organic when it comes to those on the Clean Fifteen™ list.

Here are some ideas for pairing lower sugar fruits with protein or healthy fats:

• Berries and Greek yogurt: Mix a cup of fresh berries, such as strawberries, blueberries, or raspberries, with a serving of plain Greek yogurt. Greek yogurt is high in protein and can help keep you feeling full.

• Apple and almond butter: Slice an apple and dip it in a tablespoon of almond butter. Almond butter is a good source of healthy fats and protein.

• Mixed berry and spinach salad with chicken: Combine mixed berries, spinach, and sliced chicken breast for a protein-packed salad. You can also add some nuts, such as sliced almonds or walnuts, for some healthy fats.

• Apple and cheese: Pair a sliced apple with a small serving of cheese, such as goat cheese. Cheese is a good source of protein and calcium, and the apple adds some fiber and vitamins.
  

• Organic blueberries, avocado, lemon juice, chopped almonds, sprinkled with sea salt.

• Berry smoothie with protein powder: Blend a cup of organic mixed berries with a scoop of protein powder and some unsweetened almond milk for a protein-rich smoothie. The berries add some natural sweetness, and the protein powder and almond milk provide healthy fats and protein.

Where does fruit juice fit in?

We can’t discuss fruit without comparing whole fruit with fruit juice.

Whole fruits contain both soluble and insoluble fiber, which is important for a healthy diet and digestive system. Soluble fiber helps to lower cholesterol levels and regulate blood sugar, while insoluble fiber helps to keep our bowels regular and prevent constipation.

However, when fruit is juiced, the fiber is removed, leaving behind mainly the liquid and sugar. This means that fruit juice is often higher in sugar and lower in fiber than whole fruit, which can lead to a faster spike in blood sugar levels and can contribute to weight gain over time.

Plus just the act of chewing and breaking down the fibers helps to slow down the absorption of sugar into the bloodstream. This means that even if a whole fruit and a glass of juice contain the same amount of sugar, the whole fruit is generally a better option because it's more slowly absorbed and contains the fiber that helps regulate blood sugar.

So, while fruit juices can still provide some vitamins and nutrients, they're not the same as eating the whole fruit. Whenever possible, we promote opting for whole fruits and pair them with protein or healthy fats as I mentioned earlier to help balance out the sugar and keep us feeling full and satisfied.

Let’s look at the difference between an average sized orange and an 8 fl oz glass of orange juice:

An average-sized orange has about

• 60 calories

• 15 grams of carbs

• 3 grams of fiber which can help you feel full and lower your cholesterol.

• 70 milligrams of vitamin C, which is still a substantial amount. (updated daily value is 90 mg)

• 9 grams of sugar

A glass of orange juice (8 fl oz) has about

• 112 calories

• 26 grams of carbs, which are mostly fruit sugar.

• 0.5 grams of fiber

• 24 milligrams of vitamin C

• 21 grams of sugar

The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams per day for men

Talk about insulin resistance and why it is at the center of so many health issues

Insulin resistance is at the center of so many health issues because it affects the body's ability to regulate blood sugar levels. Insulin is a hormone that's produced by the pancreas and helps to transport glucose (sugar) from the bloodstream into the cells of the body, where it can be used for energy.

When we eat foods that contain carbohydrates, our body breaks them down into glucose, which enters the bloodstream. In response, the pancreas releases insulin to help transport the glucose from the bloodstream into the cells.

However, in people with insulin resistance, the cells in the body become less responsive to insulin. This means that the pancreas has to produce more and more insulin to try to get the glucose into the cells. Over time, this can lead to high levels of insulin in the bloodstream, a condition known as hyperinsulinemia.

High levels of insulin in the bloodstream can have a number of negative effects on the body. For one, it can contribute to the development of type 2 diabetes, a condition in which the body is no longer able to produce enough insulin or use it effectively.

Here are some of the issues related to high levels of insulin:

• Cardiovascular disease - Insulin resistance can damage your blood vessels and increase your blood pressure, cholesterol, and triglycerides, which are risk factors for heart disease and stroke

• Obesity - Insulin resistance can cause weight gain by making your body store excess blood sugar as fat

• Metabolic syndrome - This is a cluster of conditions that includes insulin resistance, high blood pressure, high blood sugar, high triglycerides, and low HDL cholesterol.

• Nonalcoholic fatty lIver disease - Insulin resistance can cause fat to build up in your liver, which can lead to inflammation and scarring of the liver tissue

• Certain types of cancer.

• Polycystic ovary syndrome (PCOS): This is a hormonal disorder that affects women of reproductive age. It causes irregular periods, excess hair growth, acne, and infertility.

Insulin resistance can also lead to high blood sugar levels, which can cause damage to various organs in the body over time.

While insulin resistance is not typically considered the direct cause of neuropathy, it can certainly contribute to its development. Neuropathy is a condition that affects the nerves, leading to pain, numbness, and tingling sensations in the extremities, such as the hands and feet.

There are a number of factors that can contribute to the development of neuropathy, including diabetes, which is often linked to insulin resistance. In fact, many people with diabetes experience neuropathy as a complication of the disease.

When blood sugar levels are consistently high due to insulin resistance or diabetes, this can cause damage to the nerves over time, leading to neuropathy. High levels of insulin can also cause inflammation, which can contribute to nerve damage and worsen neuropathic symptoms.

Insulin resistance and diabetes can also lead to poor circulation, which can further exacerbate neuropathy symptoms. This is because the nerves in the extremities rely on good blood flow to function properly.

Testing for, and managing insulin resistance early through diet, exercise, and other lifestyle changes can help to improve blood sugar control and reduce the risk of developing neuropathy or other diabetic complications.

Insulin resistance does not have any obvious symptoms until it leads to high blood sugar levels.

Some signs of high blood sugar include:

• Darkening of the skin on the armpits, neck, and groin

• Absence of menstruation

• Lethargy

• Brain fog

• Hunger

• Frequent urination

• Extreme thirst

• Abdominal obesity*

*A waist circumference of more than 40 inches for men and more than 35 inches for women indicates an unhealthy concentration of belly fat and a greater risk of health problems such as heart disease, diabetes, high blood pressure, and high cholesterol. 

Alternatively, a waist measurement of more than half of a person's height is an indication of greater risk.

Are there any easy to implement next steps people can take?

Anyone can begin the process to unwind insulin resistance immediately. Here are some of the first steps to take:

Eliminate Processed and Sugary Foods: Processed and sugary foods can spike your blood sugar levels and contribute to insulin resistance. Start by eliminating sugary drinks, baked goods, candy, and other processed foods from your diet.

Choose Whole Foods: Instead of processed and sugary foods, focus on whole foods that are rich in nutrients and fiber. This includes fruits, vegetables, whole grains, nuts, and lean protein sources.

Watch Your Portion Sizes: Eating too much food, even if it's healthy, can still cause your blood sugar levels to spike. Use smaller plates and bowls to help control your portion sizes.

Know your numbers: Understand how different foods affect your blood sugar levels, even so called healthy foods. Even if only temporarily, invest in a blood glucose monitor/strips and test - before, then 30 min, 1 hour and 2 hours after a meal. Log your results so you understand what foods cause your blood to spike. Be sure to re-test these foods paired with a protein, fat or both, especially if the food alone has spiked your blood significantly.

Time Your Meals: Eating regularly spaced meals and snacks throughout the day can help keep your blood sugar levels stable. Aim for three meals and limit snacking. Aim to eat at the same times each day.

Balance Your Macros: A balanced diet that includes a mix of carbohydrates, protein, and fat can help regulate your blood sugar levels. Aim for lean protein, a balance of complex carbohydrates, and healthy fats at each meal. Prioritize protein!

Consider Intermittent Fasting: Intermittent fasting can help improve insulin sensitivity and promote weight loss. Try fasting for 12-16 hours overnight, or consider longer fasting periods if approved by a healthcare provider. Log how you feel. Intermittent fasting is not for everyone.

Get Moving: Regular exercise can help improve insulin sensitivity and lower blood sugar levels. Aim for at least 30 minutes of moderate-intensity resistance training most days of the week.

Remember, making small changes to your diet and lifestyle can add up over time and help unwind insulin resistance. Start with your next meal and make one or two changes at a time to help make your new habits stick.

What role do blood labs play in determining your course of action?

There are several blood tests that can help determine if someone is at risk of developing pre-diabetes.

Below are some of the labs I feel are the most important blood tests to diagnose pre-diabetes along with their explanations and optimal ranges.

1. Fasting Insulin: This test measures the amount of insulin in your blood after an overnight fast. The range for fasting insulin is between 2-19 µIU/mL, optimal should be between 4.6-5.5 µIU/mL. A result above 19 µIU/mL indicates insulin resistance and an increased risk of pre-diabetes and type 2 diabetes.

2. Fasting Plasma Glucose (FPG): This test measures the amount of glucose in your blood after an overnight fast of at least 8 hours. The range for FPG is less than 100 mg/dL, optimal range is 70-85 mg/dL. A result between 100 and 125 mg/dL indicates pre-diabetes, and a result of 126 mg/dL or higher indicates diabetes.

3. Hemoglobin A1C (HbA1c): This test measures your average blood sugar levels over the past 2-3 months. The optimal range for HbA1c is less than 5.7%. A result between 5.7% and 6.4% indicates pre-diabetes, and a result of 6.5% or higher indicates diabetes.

4. Oral Glucose Tolerance Test (OGTT): This test measures your blood sugar levels before and after drinking a beverage of 50 g of glucose. The optimal range for OGTT is less than 140 mg/dL. A result between 140 and 199 mg/dL indicates prediabetes, and a result of 200 mg/dL or higher indicates diabetes.

5. Random Blood Sugar Test: This test measures your blood sugar levels at any time of the day, regardless of when you last ate. The optimal range for random blood sugar is less than 140 mg/dL. A result between 140 and 199 mg/dL indicates prediabetes, and a result of 200 mg/dL or higher indicates diabetes.

6. HDL Cholesterol: This test measures the level of "good" cholesterol in your blood, which helps to remove "bad" cholesterol from your arteries. The optimal range for HDL cholesterol is greater than 40 mg/dL for men and greater than 50 mg/dL for women. A result below these levels indicates an increased risk of cardiovascular disease.

7. Triglycerides: This test measures the level of a type of fat called triglycerides in your blood. The optimal range for triglycerides is less than 100 mg/dL. A result between 150 and 199 mg/dL indicates a borderline-high level, and a result of 200 mg/dL or higher indicates a high level.

8. High-Sensitivity C-reactive Protein (hs-CRP): This test measures the level of a protein called C-reactive protein in your blood, which is an indicator of inflammation in your body. The optimal range for hs-CRP is less than 0.7 mg/L. A result between 1.0 and 3.0 mg/L indicates a moderate risk of cardiovascular disease, and a result of 3.0 mg/L or higher indicates a high risk.

9. ApoB: This test measures the amount of a protein called apolipoprotein B in your blood, which is a component of LDL cholesterol. The optimal range for ApoB is less than 90 mg/dL. A result between 90 and 109 mg/dL indicates a moderate risk of cardiovascular disease, and a result of 110 mg/dL or higher indicates a high risk.

10. Insulin-Like Growth Factor I (IGF-1: h) This is a hormone that plays a significant role in growth and development. While its primary function is promoting cellular growth and proliferation, it also has implications for pre-diabetics in terms of metabolic regulation.

For pre-diabetics, maintaining an optimal range of IGF-1 levels is crucial. The optimal range can vary depending on various factors, including age and gender. Generally, for adults, the optimal range for IGF-1 levels is between 100-300 ng/mL. However, it's essential to note that the interpretation of IGF-1 levels should be done in conjunction with other clinical markers.

It's important to note that these tests are not foolproof, and other factors can also affect your blood sugar levels, such as lack of adequate sleep, stress or illness.

You don’t have an issue but some of your blood markers might be borderline - now what?

If blood markers show the beginning of metabolic dysfunction the best thing one can do is the exact same thing one would do if they are diagnosed with high blood sugar.

Work on maintaining a healthy lifestyle through nutrition, movement, stress reduction, sufficient sleep, and regular monitoring of blood labs to understand the body’s current health status. This will allow the ability to pivot as needed.

What can people do if they need some guidance?

Looking for extra support to conquer your sugar cravings? We've got you covered! Join Suzette and Clint in their transformative 4-week blueprint called "Breaking the Sugar Shackles." It's designed to help you beat those cravings and enhance your overall well-being.

If you're ready to take control of your sugar cravings and transform your life, schedule your free strategy call. If you decide to move forward, Argent Alpha has secured a $200 savings for you, all you have to do is use code AA200!

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Jag