Sugar and its impact on our life

Sugar and its impact on our life


Anyone else have a sweet tooth?? Anyone else like sweet stuff?? 

If you are like me and grew up on ice cream (preferably Dairy Queen blizzards right here) along with fast food, boxed foods, snacks, soda, crackers, chips, lots of condiments…. Then chances are you have a habit of liking sugar.

Even if you are not right there with me on the blizzards, you may like your sweet things. Which is why I am diving into sugar today- what it does to our body when we ingest it, where it hides, and what to do/avoid to help combat the negative side of it.



What is sugar? How does it affect us?

Sugar is something we all DO need, just not a huge amount of it. We need it because it helps provide our cells energy when we break it down. The problem arises when we have too much (even when we think we are being smart) and it leads to inflammation, type 2 diabetes, heart disease, stroke, and weight gain among many other things.

The process of sugar leading to harm-

When we eat something that contains sugar (so many things contain it but lets pretend white bread for this example), the bread is eaten and the sugar within it is broken down into glucose and fructose. The glucose signals the pancreas to release insulin so the insulin can carry the glucose to the cells for energy.

We only need so much though, when we release too much insulin we can become resistant overtime which leads to weight gain, and things like PCOS, as well as diabetes. The glucose never gets used as it should as a result and just floats around in our blood stream – this can cause our blood sugar to rise hence, diabetes. It can also cause our digestive system to not work properly, it can lead to inflammation all over our body and inflammation as we know is the starter of almost all disease.

The fructose side of sugar is metabolized in the liver. Too much there can lead to what is known as “fatty liver” which none of us want. Our liver is our body’s filter- we need it to work. And when it is clogged/ congested and have fatty deposits on it then we have problems and bad stuff stays in our bodies vs. getting excreted.

Its hidden in more things than we realize….

When we eat certain foods we think of sugar, be it cookies, cakes, even fruit for a healthy dose of it, but it is in far more foods than we may know.

Over the years food manufacturers have gotten good at creating “sugar additives” from gmo and other artificial products to sweeten things. They also get creative with naming certain natural sugars to make you think you are staying low on them because the name does not make you think “oh this is a type of sugar”.

Not to mention with all of the fads that come and go they try to make you believe that eating a gluten free cookie is actually good for you…. but yall a cookie is still a cookie.

Read your labels

Not only do we need to look at actual sugar content, but we also need to look at the names of the ingredients there too.

And btw the daily recommended amount of sugar for women is only 25g-

Basically anything ending in -ose, sugar, or –dextrin or syrup is a type of sugar.

Take a look at the label below (it is a bottle of Asian Zing Wing Sauce – the first ingredient is corn syrup (syrup aka sugar) not to mention corn syrup which is terrible for you…. but thats for another day)



Food for thought ALL of these things are not considered SWEET yet contain well over a days amount of sugar –

  • A small wendys frosty (yes it is supposed to be sweet) but has 49g of sugar
  • California Pizza Chicken Waldorf Salad has 55g
  • Buffalo Wild Wings Boneless 15 ct Asian Zing Wings have 57g
  • Sesame Chicken from PF Changs has 58g
  • Spicy Chicken from PF Changs 66g
  • O’Charleys Balsamic Chicken Salad has 68g!
  • Ocharleys Baby Back Ribs Carolina Gold has 86g
  • Jamba Juice Strawberry Large Surf Rider Drink has 92g
  • Smoothie King the “hulk” large strawberry has 227g of sugar!!!!!

These ALL have too much even if it is supposed to be “healthy” sugar is sugar and too much healthy sugar can cause problems especially if you already have something off within you.

My favorite recommended condiments

Steps to improve your sugar intake –

1 – First you want to do your best to remove as much fast food from your diet as possible.

2- Aim to only eat processed foods for 1-2 meals a day (starting point) then reduce that every week or so until it is only a few times a week if any.

3- Slow down your shopping and read labels. This is seriously the game changer.

4- Shop the outside aisles of the grocery store as much as possible.

5- Follow recipes and buy only what you need. Keeping extra stuff in the house only leads to temptation.

6- After trying a few of these things try a sugar detox for 2 weeks- it sounds hard but I promise the results are worth it. You will see weight go down, your brain fog to clear, and energy to go up. The first few days are the hardest but if you are already instilling some of these things you should be good to go!




Salad Dressings

We often think of Salads as the healthy way to go, but do you ever look at the dressings? Just look at some of what I listed above – those salads get that sugar content from the dressing not the food itself.

Paying attention to this is a great place to start too! 

I compare some in the video below. 

Stressed by what is best to get at the store?

Feel like you do not have enough hours in the day to finish working, take care of the kids, prep dinner, eat, take care of you, workout and know what to get at the grocery store?

Ever find yourself just throwing whatever seems appealing into your cart?

Well no more! 

I have helped so many women achieve the balance they want and need by taking the guess work out of workouts and meal prep. Get a FREE grocery shopping list to help decrease inflammation and try it this weekend!

This post contains links to where I may receive a small commission as an affiliate. However please note I am never going to be an affiliate for anything I do not believe in.

Sugar. What it actually does to your body.

Sugar. What it actually does to your body.

I have a sweet tooth, and I am not ashamed to admit it. Give me cookies, and I could probably eat a dozen easily if I lacked any will power. However, I do have will power that I have developed over time and part of the reason for that is knowing what sugar actually does to my body when I ingest it. Primarily added sugars, or manufactured sugars.

So what happens exactly when you eat sugar? And what is it?

Sugar when eaten is broken down by your digestive enzymes into glucose and fructose. Glucose is something our body uses for energy, but too much of it can cause harmful side effects. We are going to go over what each is, how it impacts our body, and what we can do to help avoid the bad side of it. (Remember everything in moderation is key).

  • Glucose’s role
    • As it is absorbed (from foods or drinks we consume) initially causes our pancreas to release insulin which in turns takes the glucose to your cells to be used as energy. However too much insulin can cause the blocking of leptin (the hunger hormone) which makes you feel hungry even though you just ate… this can also cause your body to be tricked to storing glucose as belly fat because it thinks it is in starvation mode (when you don’t eat).
    • It can also cause serotonin to be released which causes sugar crashes because false indicators are going off to the brain. The crash comes because serotonin is also one of your sleep regulating hormones.
    • Too much insulin can also cause your body to not release enough dopamine over time (dopamine is the feel good hormone)… this can also lead to cravings and can cause addiction because you get a short jolt after consuming sugar, so you keep going back for more. (btw this is also what happens by the brain when you do cocaine ).
    • Over time your bodies cells can become resistant to insulin which causes an overload of it in your blood stream which leads to different forms of diabetes.


  • Fructose
    • Acts and is absorbed in a similar manner to glucose but is metabolized in your liver
    • Your liver can easily be overwhelmed if you eat too much fructose containing foods and cause fat to grow within it…. aka fatty liver disease
    • It also can cause your “good” cholesterol to lower (HDL) which in turn increases triglyceride levels. And that fat can actually be carried to your arteries from your liver which leads to increased heart attack and stroke risk

Inflammation can stem throughout our body as a result of too much sugars being released and not used optimally in our body.

So what can you do to help yourself not get any of these side affects?

 Pay attention to labels –

SOOOO many of processed foods contain both forms of sugar. About 74% of packaged foods contain added sugars.

If you look at a food label (you can read more on how to do that here) you can see just how much sugar something contains. It says straight up sugars and added sugars. The added sugars are really what you want to consume as little of as possible. These are not natural to the product and are what really lead to inflammation and the issues mentioned above.

You can also look at the ingredients – (there are about 61 types of added sugars (most are chemicals btw) that can be listed here. The most common – dextrose, sucrose, high fructose corn syrup, barley malt, rice syrup, and sucanat. You really want to avoid these. You can read more of the others here.


This doesn’t mean whole foods don’t contain sugar, most fruits and veggies do! BUT they are natural sugars without the chemicals or processed junk that your body cannot process. We do not want that on top of too much sugar.

A good rule of thumb is to stick to more lower glycemic (meaning lower sugar fruits) like berries and cherries and only have the others sparingly.

Aim to load your meals with more veggies (green, red, orange colored ones) and lean proteins. Healthy fats are good too of course but be sure to look at labels of things like nut butters as they can be high in added sugars too! Some of my favorite low sugar brands are – 88 acres (seed butter) and Maranatha .


It is PROVEN that the more hydrated you are the LESS you will crave sweet things. Read more on that here.

Also try to DECREASE your consumption of higher sugar foods for 3 weeks. When you do this you will notice a difference in your cravings start to decrease.

In a nutshell…..

Every day we each have choices to make. We can choose to opt for healthier stuff eating out, we can opt for not processed junk at the grocery store but YOU>>>> No one else has to choose to do these things. I promise the more we take that step to make smarter choices, the easier it will become and the better we will feel.

 Our bodies are machines and fueled right they will look and perform right, fueled wrong and they will perform like crap and look like crap. Just like you wouldn’t put cheap gasoline in a Ferrari, you shouldn’t put cheap stuff in your body either ;).

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Sources :

http://www.andjrnl.org/article/S0002-8223(10)00644-9/abstract womenshealthmag.com http://ajcn.nutrition.org/content/78/4/850S.full