Discover why sugar cravings are hard to beat, how sugar impacts your health, and how to take control of your blood sugar levels.

Key takeaways

• The pervasiveness of sugar in modern diets can lead to overconsumption, resulting in serious health concerns.
• Sugar acts as a potent stimulant, increasing dopamine production, which can lead to addictive behaviour.
• A continuous glucose monitor (CGM) can provide a comprehensive understanding of your sugar consumption and its effects.
• Regular monitoring of blood sugar levels helps in mitigating associated health risks and improving metabolic health.

We've been told time and again that sugar is bad for you, and we need to stop consuming it in excess. But understanding why we crave sugar and why it's challenging to reduce can help us make healthier dietary choices.

The evolution of sugar consumption

Historically, humans derived their glucose needs from plant sources like leaves, roots, shoots, and berries, rich in fibre. Fibre not only promotes healthy digestion but also slows down glucose uptake, allowing our bodies to manage energy supply efficiently.

However, the advent of processed foods disrupted this balance. These foods often lack fibre and are loaded with simple sugars or artificial sweeteners to enhance taste and prolong shelf life, thus increasing manufacturers' profits. Unfortunately, this comes at the cost of our health.

Why can't I stop eating sugar?

In the past, sweetness was an indication of safe, energy-rich food. This was essential for our ancestors who covered long distances and needed energy reserves.

Today, with an abundance of easily accessible sweet foods and sugary drinks, and reduced physical activity, our average sugar intake has skyrocketed to 42 kilograms per person each year.

The reason behind sugar cravings varies depending on the person and context, but may involve several factors including:

• Energy demands: your body needs energy to function, and sugar is a quick and readily accessible source of energy. When your blood sugar drops, the body signals for more energy, leading to sugar cravings.
• Pleasure: sugar boosts dopamine, a neurotransmitter responsible for feelings of pleasure and reward, leading to cravings. This links high sugar consumption to addictive behaviour.
• Habitual behaviour: regularly consuming sugary foods can become a habit, a pattern of behaviour that becomes hard to break. This can lead to cravings for sweet foods when you try to reduce your intake.
• Emotional eating: some may crave sugar when they're overwhelmed, stressed, bored, or sad. Sugar serves as a comfort food in these instances, providing a temporary uplift in mood.
• Poor diet: a diet high in processed foods, which often lack fibre and protein, can lead to imbalances in blood sugar levels and cravings.
• Sleep deprivation: lack of sleep can cause cravings for foods with added sugars as it affects the functioning of the hormones ghrelin and leptin, which regulate hunger.

The impact of sugar on your health

Evidence highlights the negative impacts of a high sugar diet on health. Some people consider sugar as a drug for many people.

Excessive sugar intake can result in issues such as:

• Weight gain and obesity
• Insulin resistance
• Increased risk of developing conditions such as cardiovascular disease, dementia, cancer and type 2 diabetes
• Increased risk of mental health conditions such as depression and anxiety
• Tooth decay

Alarming Australian statistics indicate that approximately:

• 1.2 million Australians have been diagnosed with type 2 diabetes
• 67% of Australians are overweight or obese
• 35% of Australians have metabolic syndrome

One major concern is glucose variability — the fluctuations in blood glucose levels throughout the day. Lower variability, i.e., fewer fluctuations, is better for maintaining good long-term health. A high degree of glucose variability can indicate issues even if average blood glucose levels remain within the normal range.

How poor glucose control can result in weight gain

Glucose imbalance can put you at greater risk for weight gain. Spiking glucose levels frequently lead to insulin surges, signalling the body to convert extra glucose into fat.

However, how individuals respond to these spikes varies. For instance, some people may experience a crash in glucose after an over-supply of insulin, while others may take longer to lower their glucose levels following a spike. Both scenarios represent high glucose dysregulation and can contribute to weight gain.

Moreover, if glucose levels remain high for an extended period, it can lead to glycation — a process where glucose attaches to proteins and fats, making them rigid and less functional. Conversely, low glucose can trigger stress responses, causing inflammation and potential damage to blood vessels, resulting in hypertension and tissue damage.

Monitoring blood sugar with a CGM

One of the best ways to monitor your blood glucose levels and optimise your lifestyle is to use a continuous glucose monitor (CGM). CGM sensors measure your interstitial glucose levels through the day. They can provide accurate data about the peaks and troughs that random finger prick blood tests might miss. It also offers insights into the impact of your diet, exercise, stress, and sleep on your glucose levels.

Having the ability to check your blood glucose responses in real-time can be a game-changer. These blood sugar monitors offer the opportunity to significantly improve your metabolic health, increase your insulin sensitivity, decrease inflammation, and dramatically improve your overall long-term health.

Vively, a metabolic health app, can be your partner in this journey of improved glucose control. Vively combines blood glucose monitoring with metabolic health support and education. The app gives you real-time insights into how lifestyle choices impact your blood glucose levels. Vively can support you in your endeavour to manage sugar addiction, maintain optimal blood sugar levels, and achieve better overall health.