Hey Team,
We have a problem, and while it’s not entirely a new one, it is a growing one. We’re in the middle of an epidemic solely caused by an ingredient likely sitting in your kitchen- sugar.
Over the last several years we’ve witnessed headlines sweep the U.S. about the opioid crisis, claiming over 100 lives a day. Though few have acknowledged that many more Americans have died from Type 2 diabetes as it was the 8th leading cause of death plus roughly 90 million are classed as pre diabetic
1. Why isn’t sugar addiction making its way into mainstream media?
Sugar cuts deeper than the classic “sugar rush” or an extra visit to the dentist. Top neuroscientists from around the globe are rapidly studying the impacts of sugar on the brain including increased inflammation leading to memory loss, increased gray matter and in time, neurological diseases
2.
It doesn’t stop at the brain. Processed and refined sugars can inflame the entire body from the brain, the gut, vital organs and even your skin, changing not only body composition but the internal health and processes necessary for optimal longevity and aging
3.
How did we get here?
Well, it depends how far you want to refer back. We all stem from our ancestral scavengers whose primary focus was to hunt and gather food throughout the daylight hours. The amount of energy required to do so warranted their cravings and consumption of sugary and sweet-tasting foods, like berries. Foods that lend themselves to a more bitter or sour taste were generally categorized as poisonous with the potential to make one sick, or worse.
Over the several, let’s say, thousand of years, the craving of sugar has revolutionized itself into a multi-billion dollar industry geared entirely towards getting processed sugar in more mouths, priding itself on the concept of “if it tastes good, it must be good.” Your favorite cereal brand as a kid likely falls into this realm as they boasted about fibrous and nutritious qualities not actually found in their product.
There’s a distinct difference between natural sugar and “added sugar” or refined sugar. While we’re all acutely aware that some whole foods such as fruit are going to contain natural sugars, it doesn’t warrant cutting them out of your diet. In fact, it’s important to seek out whole food ingredients to provide ourselves with the glucose spikes that are needed for everyday function. Avoiding glucose spikes altogether isn’t the goal. The goal is to avoid living in a constant state of high glucose levels, which can lead to an increased risk of chronic disease such as diabetes.
Refined or added sugar is in more things than you think. It’s found in most of the obvious processed foods, i.e. anything not coming directly from the earth, but nowadays can even be found in breads, “health” drinks, dried fruit (separate from the natural sugars, aim for 0 grams added sugar for this snack), and more.
I’m often asked about Gatorade, which I think has gotten a bad rap solely because we’ve forgotten that their product was made for high performing athletes, not to pair with your lunch at the office. When you're exerting an excessive amount of energy to push through a training session or race, you’ll need something that can quickly restore lost glycogen and carbs. Gatorade does just that in an easily consumable format. If you crave a sweeter drink throughout the day, find your favorite lower carb electrolyte stick flavor to double down on benefit.
Bottom line? Sugar is out. And while there’s a time and a place to manipulate appropriate glucose spikes, Americans are spending too much time in the danger zone. If you find yourself consuming packaged foods or drinks, flip to the ingredient label to educate yourself on the sugar content. Having the utmost awareness of what you’re putting into your body is the single greatest power you can hold when it comes to getting and staying fit.
If there’s one major shift to make in 2024 when it comes to diet, opt for lowering sugar intake.
Until next week. 👋
Danielle Bitts
VP of Brand, Bodybuilding.com
