How Sugar is Affecting Your Brain & Gut

Sugar is delicious- I get it. I absolutely have a sweet tooth, and I will never tell you that a piece of fruit is going to satisfy you the same way ice cream will, but these days sugar gets added to all sorts of foods, even not traditionally sweet ones, and we're consuming way more of it than ever, often without knowing it.

Like anything, sugar is totally fine in moderation, so have that birthday cake, enjoy those girl scout cookies and share that pint of ice cream when the craving hits. The problem with sugar is that when consumed in excess, it can start to have negative effects on both your biome and mental health.

How Sugar Affects Gut Health

One of the primary ways sugar affects gut health is by promoting the growth of harmful bacteria in the gut. I want to be clear, normally, with a balanced diet, and moderate intake of sugar, this is not a problem. However, when consumed in excess, or when the body is otherwise under stress, harmful bacteria feed on sugar and can quickly multiply, leading to an overgrowth of unhelpful microorganisms in the gut.

An overgrowth of that bacteria in the gut can lead to some not-so-fun things including:

• Increased inflammation: An overgrowth of harmful bacteria can lead to increased inflammation in the gut. Chronic inflammation has been linked to a range of health problems, including heart disease, cancer, and diabetes.

• Digestive problems: An overgrowth of harmful bacteria in the gut can lead to digestive problems, including bloating, gas, and diarrhea.

• Weakened immune system: The gut plays a crucial role in supporting a healthy immune system. An overgrowth of harmful bacteria in the gut can weaken the immune system and make it more difficult for the body to fight off infections and illnesses.

The mind and your biome are connected via the gut-brain axis, a bidirectional communication system where signals travel in both directions through a complex network of neurons, hormones, and immune system molecules. Basically, they talk to eachother. Ever been stressed or worried and had your stomach get 'butterflies' or some nervous indigestion? Then you've experienced this in action. The health and function of our gut can have a significant impact on our mental health, and vice versa.

Research has shown that imbalances in the gut microbiome can lead to a range of mental health disorders, such as anxiety and depression, while stress and other emotional states can also affect gut health. An increase in sugar consumption will affect the brain indirectly via this axis, and also directly which I'll explain a bit further.

The Link Between Sugar and Mental Health

When we consume sugar, especially when not in the presence of fat and protein, it can cause a rapid increase in blood sugar levels. This rapid spike in blood sugar can lead to feelings of euphoria and increased energy, commonly referred to as a "sugar high." However, this feeling is often short-lived, and the subsequent crash in blood sugar levels can lead to negative effects on our mental health, not to mention feeling sluggish and just, crappy.

Here are some of the ways that too much sugar can impact mental health:

1. Depression and Anxiety: Studies have found that a high-sugar diet may increase the risk of developing depression and anxiety. One study found that men who consumed a diet high in sugar were more likely to develop anxiety than those who consumed less sugar.

2. Cognitive Function: Sugar has also been found to impact cognitive function. One study found that consuming a high-sugar diet was linked to impaired memory and reduced attention span.

3. Addiction: Sugar can also trigger the reward center of our brain, leading to a potential addiction to sugar. This can lead to cravings and overconsumption of sugar, continuing to perpetuate this cycle.

Again, I want to stress that an otherwise healthy person without any gut or mental health issues, who enjoys sweets from time to time, is going to be completely fine. There is room for balance and chocolate in any diet. I'm talking about a diet in which most of the foods are heavily processed, both food and beverages contain a lot of added sugars and additionally, there are a lot of sugar-laden foods consumed.

So, what can you do to limit added sugars?

1. Read Food Labels: Food labels can be an excellent tool for identifying sources of added sugar in your diet. Manufacturers are now required to list 'added' sugar under sugar. Look for products that are low in added sugar or sugar-free.

2. Choose Whole Foods: This is an obvious one, but whole foods, such as fruits, vegetables, and whole grains, are naturally low in added sugar and high in nutrients. Also, research has shown that the sugar in fruits and vegetables is packed with fiber which can help slow down the absorption of sugar in the bloodstream.

3. Avoid Overly Processed Foods: Processed foods, such as candy, baked goods, and processed snacks, are often high in added sugar. Replace these foods with healthier options, such as fresh fruit, nuts, or seeds.

4. Use Natural Sweeteners: Natural sweeteners, such as honey, maple syrup, or stevia, can be used in moderation as a healthier alternative to processed sugar.

5. Practice Mindful Eating: Mindful eating involves paying attention to the sensations and emotions associated with eating. This can help you become more aware of your sugar intake and make healthier choices.

Reducing added sugar intake can have a positive impact on your total well-being, especially gut & mental health. By making small changes to your diet, you can reduce your sugar intake without losing your mind and start to notice you crave it a lot less. You can even re-train your palate and will begin to notice how sweet things like fruit and even some vegetables like tomatoes can be.

Remember, living your life the nourished way is all about balance and finding what supports you, and your wellness. By scaling back some of the added sugars we consume regularly, you'll also find more joy in those special moments and treats. If you're interested in a reset- check out my 21-day no-added sugar plant-based program here! Cheers!

Are You Getting Enough Protein? Probably.

“But where do you get your protein?” Anyone following a plant-based or primarily plant-based diet will get this question inevitably and as a parent raising mostly plant-based kids, I've been questioned on this for my children as well. People who eat animals are really worried about how vegetarians and vegans get their protein, and yet, protein deficiency in the US is almost nonexistent, regardless of diet. (1)

While people tend to think of animal products as the easiest source of protein, evidence shows that plant protein is actually the most healthy. A study in 2020 showed that replacing red meat with plant-based proteins like beans, nuts, and soy may be associated with a reduced risk of coronary heart disease, and a reduction in the risk of death from heart disease.

The fitness industry really likes to hype up protein, and it certainly has healthy benefits, including the following:

• Increase recovery from exercise or injury

• Assist in making hormones & enzymes

• Add satiety to meals

• Build lean muscle/reduce muscle loss

• Can help increase metabolism

But are you protein deficient? Probably not.

So how much protein do you need?

• Sedentary adult: .8 grams X kg of bodyweight

  • ex: 165 lb adult = 60 grams

• Active adult: 1.1-1.5 grams X KG of bodyweight

  • ex: 165 lb adult = 81 - 111 grams

• Weight training/Endurance athlete: 1.2-1.7 grams X kg of bodyweight

  • x: 165 lb adult = 88- 125 grams
    

Most adults fall somewhere between sedentary and active, and tend to overestimate their needs or underestimate how much they’re already eating. If you want to see what a full day of of plant-based eating looks like check out my other post here.

One additional note on protein powders - I’m not against these products in theory, and they definitely have their place. I use protein powders myself to give myself a boost when I’m in a hurry or want to make my own protein bars, but most diets full of whole foods don’t need to be supplemented significantly with these products and often these are loaded with extra sugar, artificial sweeteners or can cause digestive issues. Additionally, the FDA does not regulate protein powders, and one study found that many protein powders on the market included toxins like lead, arsenic, BPA, and pesticides.

Are you surprised by these numbers? Do you think you get enough protein? Are you surprised to see how easy it is to hit your protein needs on a plant-based diet?

#thenourishedway #plantbased #vegan #protein #plantbasedprotein

Resources

1. https://www.pcrm.org/good-nutrition/nutrition-information/protein#:~:text=Protein%20deficiency%20is%20almost%20unheard,get%20more%20than%20enough%20protein.

2. https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-proteinpowders#:~:text=It%20may%20be%20high%20in,unhealthy%20spike%20in%20blood%20sugar.

Busting Plant-Based Diet Myths -

A lot of people have different ideas of what it means to follow a plant-based or mostly plant-based diet. I hear it all the time and have for most of my life, but where do these ideas come from, and are they true?

In this blog, I'll explore some of the common misconceptions around vegan diets, and what the research actually says!

Ready? Let's go!

Plant-Based Diet Myths -

Myth: Plant-based diets don’t provide enough protein 💪🏻

Truth: Protein deficiency in the US is not common and most Americans eat 1.5X the protein they need on a traditional western diet. High protein diets may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease and cancer due to intakes of saturated fat and cholesterol. (1) Most people need 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. That means that the average sedentary man should eat about 56 grams of protein per day, and the average woman should eat about 46 grams. (2)

On a plant-based diet this can look like this:

Breakfast: 15 grams protein

1/2 cup rolled oats - 6 grams of protein

2 tablespoons hemp seeds - 6 grams of protein

1 tablespoon chia seeds - 2 grams protein

1/3 cup blueberries - 1 gram protein

Lunch: 24 grams protein

2 cups spinach - 1 gram protein

4 ounces tofu - 19 grams protein

1/4 cup Shredded carrots -.5 grams protein

10 cherry tomatoes - 1.5 grams protein

1/2 cup cucumber slices - 1 gram protein

1 tablespoon hummus - 1 gram protein

Dinner: 15 grams protein

3 oz whole wheat pasta - 12 grams of protein

1/2 cup broccoli - 1 gram protein

1/2 cup zucchini - 1 gram protein

1/2 cup tomato sauce - 1 gram protein

Snack: 12 grams protein

Honeycrisp apple - 2 grams protein

2 tablespoons almond butter - 8 grams protein

2 squares dark chocolate - 2 grams protein

Total: 66 grams protein

I've said it before - PLANTS HAVE PROTEIN. As you can see, getting enough protein on a plant-based diet is pretty easy when choosing balanced, whole foods. This is also a very simple example and does not include things like chickpea pasta or other sources of added protein like powders.

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Myth: You need dairy for calcium and strong bones 🦴

Truth: Cow’s milk is not the only or even best source of calcium available and this has been pushed a lot by the dairy industry, but excess calcium can actually increase your risk of prostate or ovarian cancer. (3) While dairy also often contains more calcium than their plant counterparts, their absorption rate is around 30%, so 100 grams of calcium on a label actually equals about 30 grams your body will be able to use. Plant calcium is absorbed at 50% so 100 grams of bok choy calcium gives 50 grams to your body.

Lots of plants like leafy greens, nuts, edamame, tofu and are packed with calcium, and many plant milks, yogurts, and cereals are fortified with calcium. Vitamin D also increases calcium absorption and can be found in many of these plant foods or taken in supplement form.

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Myth: Plant-based diets result in nutrient deficiency 😵‍💫

Truth: A healthy plant-based diet filled with a variety of Whole Foods provides an abundance of nutrients needed. There is very little evidence to support that any diet, with sufficient calories, is more likely to be deficient in any nutrient. Let's break itdown some of the most common ones.

Iron & zinc: Those following a plant-based diet may have lower iron stores, but are not more likely to be iron deficient. Iron & zinc are both less bioavailable in plant foods, but there is little evidence to show this functionally has any impact on those not consuming animal products. (4)

Vitamin B12 - This one has some truth to it, B12 is not typically found in plant-based foods, but is found in nutritional yeast, soy products, seaweed, and many fortified plant-based foods like cereals and non-dairy milks. Some vegans will need to supplement with B12 or a b complex which is fairly easy to obtain. Given that 16% of meat-eaters are B12 deficient, making an argument that just eating animals foods will avoid deficiency, isn't necessarily sound.

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Myth: Vegan = Healthy 🌱

Truth: A lot of processed foods are vegan including Oreos, Fritos, and Sour Patch Kids. Simply cutting out animal products doesn’t ensure a balanced diet if you aren't mindful of what you're choosing. But it's nice to know you don't have to give up some of these classics just because you don't eat animal products ;)

Also, those who aren't used to eating plant-based might have a hard time knowing which foods to choose to feel full and can often end up snacking more on some of these options. Need help? Shoot me an email, I'd love to help create a balanced, plant-based meal plan for you!

Have you heard these? Which is the most surprising? Let me know in the comments!

Sources:

1)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/#:~:text=Extra%20protein%20is%20not%20used,or%20even%20cancer%20%5B31%5D.

2) https://www.sclhealth.org/blog/2019/07/how-much-protein-is-simply-too-much/#:~:text=According%20to%20the%20Dietary%20Reference,should%20eat%20about%2046%20grams.

3) https://www.hsph.harvard.edu/nutritionsource/calcium/

4) https://academic.oup.com/ajcn/article/78/3/633S/4690005?login=true