In an interview with 60 minutes Dr. Lustig discussed what happens when you consume sugar or more correctly fructose. “When we eat too much fructose, leptin (a hormone produced to tell us when we are full) is sometimes switched off. We don’t have a proper satiety signal. The sugar causes us to produce too much insulin, which gives us blood-sugar crashes, which makes us crave more sugar. Meanwhile, developing insulin resistance.”
Sugar is also know to:
- Suppresses the immune system
- Promotes Inflammation and
- Suppress the release of human growth hormone.
It is unknown if sugar causes PCOS. There is no doubt however that sugar causes major problems to suffers. Research indicates that insulin stimulates androgen receptors (hormone sensing receptors) on the outside of the ovary. This causes some of the PCOS symptoms like excess facial hair on the face, thinning hair on the head and acne. Just another reason to reduce your sugar intake.
Its recommended that our sugar intake should on be:
- 6 teaspoons for women
- 9 teaspoons for men
The problem is sugar is everywhere. It is the most addictive thing on the planet. It is also called numerous things on nutrition labels. Here is a some of the many names of sugar (fructose):
|Anything ending is “ose” or “ol” or syrup||Fructose||Maltitol|
|Barley Malt||Fruit Juice Concentrate||Maltose|
|Cane Juice||Golden Syrup||Mannitol|
|Confectioner’s Sugar||Grape Sugar||Polydextrose|
|Corn Sweetener||High Fructose Corn Syrup (HFCS)||Sorbitol|
|Crystallized Cane Juice||Malt||Treacle|
Here are some tips from the PCOS Nutrition Centre on how to Limit Added Sugar.
Most women with PCOS crave sugary foods, even after eating meals. This is due to surges in insulin. To best manage insulin levels and cut down the amount of sugar in your diet follow these tips:
- Eat snacks that are unprocessed, unpackaged and low in sugar.
- Eat whole fruit to tame a sweet tooth.
- In general, the avoidance of sugar in your diet will result in less cravings
- for sugar overall.
- Be sure to eat often, such as every three to five hours.
- Have sufficient protein and unsaturated fat with meals and snacks.
- Avoid high sugar foods such as the ones listed below.
Not only will reducing the amount of added sugar improve your health by lowering your risk for cardiovascular disease, but it can also help you to manage your weight (and please your dentist).