Tips to make it through the sugar season!

Ideally we would all not consume large amounts of sugar in our diet, but it can be hard during holidays. For these times when your sugar consumption may be higher, here are some tips to help minimize the effects that sugar can have on your body.

  • Spikes in blood sugar caused by excess sugar consumption can cause cravings, energy crashes and hormonal disruption. You can prevent these spikes by eating a balance of foods at the same time. The presence of protein, fat, and especially fiber can slow down the release of glucose into the blood stream, thus preventing the extreme blood sugar spikes and subsequent consequences.
  • When there is an abundance of glucose in your body, more than your cells need for energy or storage, the liver converts it to fatty acids, which can be deposited in your tissues as fat. Exercising increases your need for energy and can decrease the amount that glucose is converted into fatty acids and deposited in tissues. Exercising also increases the expression of transporters that allow glucose to enter cells, which decreases the effects that high amounts of glucose can have in the blood. You don’t need to run a marathon to gain this benefit, a walk around the block will have the same effect!
  • Lastly, our intestines are full of bacteria, both good and bad. The bacteria that can potentially be harmful to our bodies LOVE sugar as much as we do and thrive when we eat it. You can reduce the number of this harmful bacteria by continuously consuming a variety of fermented foods such as yogurt, kimchi, or miso, that have an abundance of beneficial bacteria that will try to out compete the harmful ones. You can also feed the beneficial bacteria you currently have with plenty of prebiotics like fruit and vegetables, whose fiber provides nutritious food for these good bacteria to grow.

So in a nut shell when you enjoy sugary treats over the holidays, be mindful of getting enough fiber with your treat, take a stroll and enjoy the pretty leaves changing, and feed that beneficial bacteria!

Written by student intern, Leigh Osborne


Leave A Comment