Out of every crisis is a beautiful silver lining. Dominica recently experienced a sugar shortage that impacted many businesses and persons, unable to produce cakes, sweets, alcoholic beverages and the like for sale. With all this revenue loss, was there something bittersweet?

Whilst we fail to admit it, sugar consumption affects our brain negatively and it is just as stimulating as illicit substances. Our bodies also quickly and easily become dependent on the substance, and we crave it for emotional support, social functioning – ‘Hey, stop and take a drink, nah!’ and use it as a key element in celebratory events – (Christmas is fast approaching; so be guided by the tips!). The fact is, our bodies have no essential need for our current sugar consumption – or any by that matter. The food industry is well aware of our addiction to sugar and creatively hides sweeteners in almost every shelf stored item. Sugar is also a preservative and as human beings we should be skeptical of consuming any and all preservatives. Sugar is hidden in packaging ingredients under names such as; maltose, sucrose, dextrose and high fructose corn syrup; and they are constantly finding innovative ways to confuse consumers with new terminologies; like agave nectar – sounds wholesome and natural, but it is a man altered product. Consuming sugar slows our metabolism and increases weight gain which then impacts our hormonal balance, heard of that tune “Big Belly Season”? Our music reflects our societal non-communicable diseases; and whilst the song is ‘sweet’ the health impacts add unseen weights to our society’s productivity reflected in our pharmaceutical dependencies, sick-days, sleep disorders and more.

Here are some disadvantages to our bodies when we consume sweeteners and or sugary foods:

1. Causes sugar addiction and sugar loop cycle. Eat something sweet, our blood sugar rises quickly, then plummets – causing us to crave sweet again – hence the loop.
2. Digestion and elimination of sugar depletes our bodies of micronutrients such as: magnesium, chromium, B vitamins, potassium and zinc, to name a few. These are all important co-factors in metabolizing, manufacturing and supporting healthy system functions (like the cardiovascular system etc.)
3. Sugar causes hyperactivity (especially in children) followed by sugar-lows (lethargy).
4. Exacerbates underlying immune issues; weakens our immune system and makes us more susceptible to colds, flus and viral infections.
5. Supports dehydration in the body (additional H20 molecules are required to breakdown and eliminate) sugar molecules.
6. Overconsumption increases inflammation which may lead to cardiovascular pathologies (heart disease, high BP etc.) inflammation is also the root of most diseases; arthritis, cancer, autoimmune diseases and more.

Whilst it can be extremely complicated to avoid consuming sweeteners, the more you are aware of your food sources, the more control you have. The tips below can support you in controlling blood sugar dysregulation.
Here are some tips to decrease sweets and sweetened food from our diet:

1. Read labels. Sugar is hidden in all packaged food products – overtly and covertly. It is what helps manufacturers get us ‘hooked’ to their products. Once food is in a commercial package, there’s a great possibility there is sugar present. Avoiding packaged food will eliminate major sugar sources. In the Caribbean, we enjoy BBQ food; with ketchup – SUGAR! BBQ sauce – SUGAR! Salads with bottled salad dressings, and downed with a glass of overly sweetened local juice; all containing concerning amounts of sweeteners. Opt for water, and ketchup and BBQ sauce on the side, and use sparingly.
2. AVOID fake sugars like saccharin, aspartame and sucralose (and there are others). These are man-made sugars, and they not only spike our blood sugar, but the body doesn’t recognize them and may store them as toxins in fat cells.
3. Juices: opt for unsweetened juices. Whilst fructose from fruit is a sugar derivative; and sugars are present in all fruits, grains and vegetables; eliminating added sugar is the goal. Sweetening juices with cane juice is another option locally for highly acidic fruits; lemons, passionfruit etc.
4. Consume raw honey as an alternative in small amounts; honey has a lot of active enzymes and nutrients which your body benefits from.
5. Consider a sugar detox. Sugar is hyper palatable; meaning it reconfigures our taste buds and numbs them. A 5-7 day sugar free diet will allow your cells and taste buds to reset and you will again taste food in all its colorful richness again.
6. Make your own baked foods; cakes and cookies. Follow a YouTube recipe and substitute sugar (white and brown) for half the recommended amounts OR; add sweetness with overripe bananas, dates, raisins etc.

Table sugar alternatives, that have properties beneficial for our bodies (in small amounts)

1. Raw honey; mentioned above. Some great suppliers locally are; @Laviemiel,Busy’s Pure Honey, and many others.
2. Ripe fruit; eating sugar in its raw, naturally packaged form (with the fibre) lowersthe glycemic index which doesn’t spike blood sugar levels
3. Maple syrup; while can be expensive locally, contains lots of minerals,antioxidants and nutrients that benefit our bodies.
4. Coconut sugar – this started circulating during the sugar shortage, and although it isexpensive locally, can be an option to look out for when you travel. Again, rich in antioxidants it is a great table sugar alternative for baking cakes and other goodies.

If you are suffering from one of the below diseases, discontinuing sugar consumption will support symptomatic reduction:

• • Cardiovascular/ circulatory diseases; like high blood pressure, heart disease, poor circulation etc. Research has shown the correlation between sugary diets and poor cardiovascular health.
  • Cancer
  • Diabetes type 2 & Insulin Resistance
  • Overweight, obesity, insulin sensitivity
  • Depression & other mental health disorders

Arienne Perryman, C.H.N. (Certified Holistic Nutritionist) @Kashintowellness

References
White JR Jr. Sugar. Clin Diabetes. 2018 Jan;36(1):74-76. doi: 10.2337/cd17-0084. PMID: 29382983; PMCID: PMC5775006.

Avena NM, Rada P, Hoebel BG. Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake. Neurosci Biobehav Rev. 2008;32(1):20-39. doi: 10.1016/j.neubiorev.2007.04.019. Epub 2007 May 18. PMID: 17617461; PMCID: PMC2235907.