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Common Addictions Joys & Pitfalls: Excessive Sugar &Caffeine

By Karen Masterson Koch Clinical Nutritionist

 

Addictions creep into all of our lives disguised as love, friendship and social acceptance at any age. This article addresses how these once thought about comforts - can slowly turn on us - as a thief in the night causing destruction challenging to battle our way free! Each of us needs to be as honest with our adult-self setting limits for our inner-child. Enjoy Sugar, Caffeine and Alcohol in moderation yet if any of them become your enemy – time to reduce and look to letting go!

 

Sugar & Sweeteners:

 

Natural Sugars like honey, maple syrup, Agave Syrup (new), stevia, or fruit sugars are easier for the digestive system to use them for energy without side effects. This is a fact and it lies in their chemistry. Fruit and natural sugars are simple to break down in the body known as monosaccarides of glucose and fructose with very little to none of the sucrose disaccharide content.

 

Seems very Nit Picky to come down on white sugar yet it truly has some major downsides. Besides actually having a potential inflammation factor upon digesting it because of it having a two part sugar compound disaccharide, refined and processed white sugar also comes void of any other compounds once found in nature in the raw state to help its metabolism. Because white sugar is void of B-Complex to help metabolism of it into the body it steals existing stores of B-Complex in the body and upon using it up with high sugar consumption can cause deficiencies of this important core nutrient causing dermatitis and skin problems, neurological disorders and even low functioning immunity.

 

Artificial Sweeteners can bring on its own set of health challenges especially when over consumed as with the example of Aspartame. Its metabolism creates secondary compounds that besides the tendency to be addictive in it has been linked to over fifty unhealthy side effects that include weight gain and even auto immune symptoms.

 

Excessive consumption of sugar is very dangerous for the body and has been written about in scientific papers and health books for decades. People do not have an easy time with moderation yet first reduce the amount you are using and second look to alternatives of natural sweeteners in raw honey (not for children under one year of age), maple syrup, agave syrup, stevia, or raw sugar cane sugar.

 

Refined Excessive Sugar:

 

• Overdosing on sugar, eating or drinking 8 tablespoons of sugar, equivalent of about two cans of soda, research revealed can reduce the ability of white blood cells to kill germs by forty percent.
  
• Polls have shown that the average American consumes 7 tablespoons of sugar daily almost 1/4 cup of sugar daily or 200 lbs per year.
  
• The immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours according to research.
  
• Complex Carbohydrates or starches (example; yams, red potato, whole grains (example; brown rice, millet, etc.) had no negative effect on reducing immune function.
  
• White blood cells that were exposed to high levels of sugar had a decreased ability to engulf bad bacteria. This immune system process is called phagocytosis.
  
• Research has shown protein molecules can be adversely affected by elevated levels of sugar in the bloodstream. Protein is essential to build all the systems of the body including the immune system.
  
• Excessive refined sugar creates an imbalance of the mineral phosphorous from the sugar and calcium needed to build bones - that may result in increase osteoporosis. People who eat excessive amounts of sugar tend to be the people getting more knee and hip replacements, etc.
  
• Refined sugar tends to increase blurred vision from faulty sugar metabolism, tooth decay from plaque build up on the teeth and more infection in the body due to fast food for the microbial like bacteria, viruses and fungus.
  
• Allergies flare with excess sugar in the body possibly due to increased fungal growth in the colon invading small intestines and blocking absorption.
  
• Behavior challenges in children and adults have been associated with high intake of refined sugar. Examples; Hyperactivity, ADHD and OCD obsessive compulsive disorders due to unstable blood sugar.
  
• Metabolic X Syndrome is associated with high intake of refined sugar and refined white flour carbohydrates linked to depletion in nutrients needed for fueling the bodies system to keep body weight healthy not apple shape.
  
• Diabetes is associated with high intake of refined sugar and refined carbohydrates which may increase heart disease and cancer rates with people.

 

 

Caffeine:

Caffeine stimulates the nervous system and has been hailed as a mood elevator for centuries whether from coffee, tea or other sources. Having a cup of coffee or tea with a friend is one of my special events in my life and indulgences and one I am not willing to totally give up even being a health educator.

 

Caffeine from all sources has its drawback nutritionally if abused because of its diarrheic properties.  Whether from soft drinks, chocolate, tea or coffee 1 – 3 portions of caffeine per day for an adults seems to be well tolerated unless it leaves you jittery, light headed and or argumentative and perhaps even depressed. Excess in caffeine can have negative impacts on the body like an increase in blood pressure in some instances perhaps through loss of minerals into the urine including potassium. Make certain to compensate for loss by taking a good vegetable supplement containing minerals and drink one extra glass of water for every serving of caffeine. Also the acidity of caffeine may set off a Reflux or heartburn condition of burning in the stomach, chest or esophagus we call the throat. And lastly interfering with sleep is also a challenge with excess caffeine.

 

Some people do not feel their best with any amount of caffeine in their system and that is OK. I accept that and many herb teas or other beverages can be enjoyed in its absence. Mock coffee product in health food store is available as well or water is always a choice we each have.

 

Caffeine:

 

• Diarrheic in excess are not good for the body. Lack of electrolytes can be dangerous in fact for some increasing blood pressure. Lack of macro minerals like Calcium, magnesium and Zinc can be associated with bone loss and failing immune function, etc.
  
• Caffeine plays with blood sugar levels and effects mood sometimes in a negative manner. The adrenal glands can become much depleted with excessive caffeine or stimulant drugs very bad for the health of the body increasing weight around the middle. Check ingredients of soft drinks and note that some can be higher than an average cup of coffee and containing dangerous levels of Phosphorous.
  
• Uplifting mood for many in that it stimulates the nervous system and raises the body metabolism rate for burning calories.
  
• Extra energy and alertness with 1-3 portions yet more can have the opposite effect and make one tired and even unhealthy.
  
• Regularity of the bowels can be increased with caffeine in the morning yet also warm herb tea (caffeine free) can do the same thing.