Cathal Barry
Lent is well underway and many readers may have even taken the opportunity to resurrect some of their long forgotten New Year’s resolutions. Among the more popular things to ‘give up’ during Lent are all things confectionary, including sweets, chocolates, cakes and buns.
Those who have made such commitments may already be struggling to stick to their Lenten promises. Some who are missing their regular ‘sugar hit’ more than others may well have already caved to their cravings. For those of you still on the bandwagon, stick with it – it will undoubtedly be worth it in the end.
The benefits of cutting out or at least cutting down on your sugar intake cannot be overstated.
A high sugar diet has a number of adverse health effects. Remember, sugar isn’t just white, refined table sugar. Sugar comes in many forms such as glucose, fructose, lactose and sucrose. Fruit, milk, honey and jam are all some of the sources of sugar in our diets that you may be unaware of. Now don’t be alarmed, I am in no way comparing the health benefits of fruit to that of chocolate – the former wins every time. However, it is important to be aware that sugar can exist in more forms than one. Some forms are undoubtedly better than others, but all have a similar effect on insulin levels.
The glycemic index measures how foods affect blood glucose levels. Each food is assigned a numbered rating, and the lower the rating, the slower that food is absorbed into your body, providing a healthy, gradual infusion of sugars into the bloodstream. A high rating means that sugars are released more quickly, which stimulate the pancreas to secrete more insulin to lower blood sugar levels.
Blood sugar levels
Sugar, honey, syrups and fruit juices rate high on the glycemic index. When you eat sugar, it causes your blood sugar levels to spike quickly, leading to increased insulin production. Higher insulin levels can inhibit the production of growth hormones and weaken your immune system. High insulin levels also contribute to weight gain, and the stress on your body can lead to diseases such as diabetes.
Consuming excessive levels of sugar can have an adverse effect on your immune system too.
It is well known that vitamin C helps white blood cells kill viruses and bacteria. White blood cells must accumulate vitamin C in order to consume virus, bacteria or cancer cells.
However, glucose and vitamin C have similar structures, so when you eat sugar, your body’s white cells accumulate glucose instead of vitamin C, leaving less room inside the cell for it to accumulate the vitamin C it needs to fight off pathogens. Sugar, therefore, slows your immune system down.
Don’t forget that excessive sugar intake can also contribute to weight gain, which can lead to cardiovascular disease, hypertension and arthritis.
One way of overcoming sugar cravings this Lent is to up your protein intake. So if you are still struggling, don’t reach for a sweet – opt for a protein-rich snack instead. Try a handful of mixed nuts and seeds. Enjoy!