20 Reasons to Break up with Sugar


It’s delicious and sweet, it makes us happy, and gives us a little burst of energy.

We celebrate with it, and it is there for us whenever we need it.

At first glimpse, it seems like everything we could want in a relationship.


Sugar hides behind the “harmless empty calories” myth. Hey, I used to believe it too.

Well, one part is true – sugar is definitely empty calories. But the part that is the lie is that sugar is “harmless.”


Now don’t get me wrong – a little natural sweetness for someone with a healthy metabolism is okay– a square or two of (70% or higher) dark chocolate, a deliciously rich and creamy cacao avocado pudding…

But the problem with sugar is most of us have a hard time getting just a little bit….

Sugar is hiding in over 75% of all packaged foods, so it is sneaking into our diets – so much so, that we often have no idea how much sugar we are getting every day.

Sugar is highly addictive – the more we eat, the more we want.

The energy sugar delivers is short-lived – it is followed by a crash – so we reach for more of the sweet stuff to get another boost. I call that cycle ‘the sugar rollercoaster” – and the longer we are on that ride, the worst it is for our health.

Woefully, the real truth is that excess sugar has a dark side, a very serious dark side. Not only is excess sugar the #1 reason for a sluggish metabolism and stubborn weight gain, it is making billions of people sick….including our children.

Chronically elevated blood sugar raises the risk of almost every major disease. Let’s take a closer look at some of the reasons you might want to consider a “break up”….


1. CAUSES WEIGHT GAIN Especially weight gain in the midsection. When we say we want to “lose weight” what we really mean is that we want to lose fat. But when we are eating too much sugar – our metabolism is in what I call “sugar-burning mode” which means it is running on sugars – and storing the extra as fat (adipose tissue). So when the metabolism is in sugar burning mode – it is not burning fat, it is storing it. This is referred to as “insulin resistance” and leads to stubborn weight gain – and a host of other issues.

2. MAKES YOU HUNGRY Sweet foods and drinks stimulate our sweet tooth – so the more sweets we eat (even artificial sweetened foods and drinks), the more we want. So eating lots of sugar and simple carbs just makes us hungrier. Studies show that when meals are consumed with sugary drinks, more calories are consumed. Poor blood sugar regulation can lead to big swings – causing dangerous highs and lows – the drops in blood sugar can make you feel angry when you are hungry – sometimes called “hangry.”

3. LOWERS IMMUNITY Studies show that sugar lowers the white blood cell count and therefore our immune system. So eating sugar and simple carbs all the time means our immune system is running low all the time.

4. MOOD IMBALANCES Like any other addictive drug, the sugar rollercoaster has a powerful effect on our mood and brain chemistry. When our blood sugar is high, it gives us energy and makes us feel happy. But when it drops, it can make us feel tired, sad and low. So we reach for more of what gave us that boost – that puts us on a rollercoaster ride that causes our mood to be very unstable. Over time, these sugar highs and lows can lead to more serious mood disorders. Sugar also causes an imbalance in healthy gut bacteria, which is tied to anxiety and other issues. Depressed Immune System: A 1973 study out of Loma Linda University found that consuming a glucose solution lowered the effectiveness of white blood cells to fight infection.

5. LOW ENERGY/FATIGUE Sugar and simple carbs does not supply lasting energy – it spikes our blood sugar, which is then followed by a crash. When we crash, we are going to be looking for another energy boost hungry. So what do we reach for to get energy again – more sugar or simple carbs because it gives us a quick boost! I call that cycle “The Sugar Rollercoaster, and just like an actual roller coaster – the longer we are on that ride, the more likely we are to get sick.

6. INFLAMMATION The hallmark of most chronic diseases – is chronic and systemic inflammation. A diet high in sugars raises our inflammation, and this can raise our risk of many diseases.

7. DIGESTION ISSUES Sugars feeds yeast and fungus. So diets high in sugar can sometimes lead to chronic overgrowth of yeast, bacteria or fungus (often this will happen after a course of antibiotics that wipes out the good bacteria.) Other issues in the gut – including bacterial overgrowth, dysbiosis, leaky gut can also be linked to excess sugar intake.

8. TOOTH DECAY AND CAVITIES One of the most obvious things we are taught from a very young age about sugar – is that too much of it is not good for our teeth. The dentist warns our kids about it around Halloween time. But Halloween is not the only time of year that we eat too much sugar. The average person gets at least 3 times the added sugars every single day!

9. DIABETES (OR ‘DIABESITY‘) When we spike our blood sugar over and over, our body eventually becomes less effective at lowering it. This can develop into Insulin Resistance, which is a precursor to Type 2 Diabetes (and possibly Type 3, see Alzheimer’s disease below). Insulin resistance makes our body less able to process sugars – which can lead to fatigue, hunger, and weight gain. But the tricky thing is that insulin resistance often has no obvious symptoms. Which is why many people have no idea that they have it. Insulin resistance can lead to pre-diabetes, and if not addressed – eventually diabetes. Poorly managed diabetes can lead to serious health issues like nerve pain & damage, kidney failure, loss of limbs, and blindness. Do you remember that Type 2 Diabetes used to be called Adult-onset until a few year ago? They had to rename it – because kids were getting it. Sugar is harming the health of the majority of our youth – and setting them up for a lifetime of health issues.

10. HEART DISEASE/STROKE/METABOLIC SYNDROME According to this article on Dr. Chris Kresser’s website – “metabolic syndrome could more simply be called “excess carbohydrate disease”. In fact, some researchers have gone as far as defining metabolic syndrome as “those physiologic markers that respond to reduction in dietary carbohydrate.” The American Heart Association published a statement in Circulation, that excess sugar consumption increases our risk of heart attack and stroke. Having impaired blood glucose tolerance was found to increase the risk of stroke by 50%. Even a fasting glucose over 85 mg/dl (considered a “lab normal” level) was associated with an increased risk of cardiac mortality. The worst offender for heart health? Sodas. Studies have found that men who drink 1 soda a day increase heart disease risk factors by 20%. And before you pick up a diet soda – realize that drinking diet sodas are linked to a 44% increased risk of heart disease.

11. CANCER: Ninety years ago Nobel Laureate Dr. Otto Warburg discovered that sugar fuels cancer cells. Since then various studies have demonstrated a potent link between sugar and cancer, including that malignant cells die when starved of glucose. Sugar molecules are present in high numbers near cancer cells, in fact – that is one way to test for cancer – you take a radioactive glucose solution, and using a a PET scan – they can see that areas that are cancerous take up more of the solution than non-cancerous areas. But a 2013 University of Copenhagen study found that sugar was not just present in cancer cells – but that it aided the growth of malignant cells. Researchers out of the University of Wurzburg in Germany, concluded that “significantly reducing the intake of dietary carbs could suppress or at least delay the emergence of cancer, and the proliferation of existing tumor cells could be slowed down.” According to the study, “many cancer patients exhibit an altered glucose metabolism characterized by insulin resistance and may profit from an increased protein and fat intake.” There is currently promising research underway at the Salk Institute in La Jolla led by Dr. Reuben Shaw, PhD. to study the link between diabetes, sugar metabolism, and cancer.