The Sweet Truth About Sugar
Our chemical love affair with sugar and what to do about it.
Happy Tuesday, health heroes!
In light of last week’s extra Core 4 special edition, we’re putting a microscope on one of the most pervasive health issues we face today: sugar.
And let’s face it — sugar has a long history of sweet seduction.
It was a luxury long before it became a household staple, before it snuck into nearly every processed food on the grocery store shelves. A rare, exotic indulgence fit for royalty and the wealthy elite.
The story of sugar is one of conquest, commerce, and, ultimately, addiction.
Sugarcane, the original source of sugar, was first domesticated in New Guinea over 10,000 years ago and later spread to India, where people discovered the technique of crystallizing it. By the time of Alexander the Great (around 300 BCE), sugar was known as “the reed that produces honey without bees.” 🐝
The real sugar boom happened in the 15th and 16th centuries, when European colonizers, particularly the Portuguese and Spanish, saw an opportunity to mass-produce sugar in the Caribbean and South America. The sugar trade fueled the transatlantic slave trade, as millions of enslaved Africans were forced to work on sugar plantations.
This dark history underscores how desirable and profitable sugar became — no, it is certainly not all sweetness and light.
When did sugar take over America?
By the 1700s, sugar was still considered a luxury good, something only the wealthy could afford. But by the late 1800s, technological advancements—including the ability to extract sugar from sugar beets—made it cheap and accessible. Suddenly, sugar was everywhere.
In the 1950s and 60s, sugar consumption skyrocketed with the rise of processed foods. Manufacturers discovered that adding sugar not only made food more palatable but also more addictive— ensuring repeat customers.
From there, sugar went from a special-occasion treat to a staple in American entertainment and social gatherings. Cakes, cookies, and candies became symbols of hospitality, and sugary cereals, sodas, and snacks cemented into daily life.
But our bodies never evolved to handle this much sugar.
And now it’s in everything from our morning lattes to our late-night comfort foods, quietly holding our taste buds hostage. It’s not just a carb; it’s a master manipulator, tugging at our dopamine receptors like a smooth-talking ex we can’t entirely quit. But why does sugar have such a powerful hold on us? And more importantly, how can we break free from its sticky grip?
Buckle up—we’re diving into the science of sugar, why it fuels cravings, and how to strategically outmaneuver it without feeling deprived.
Why We Can’t Get Enough
Sugar doesn’t just make things sweet—it sparks a neurochemical fireworks show in your brain. Here’s how it works:
Sugar and the Dopamine Rush: Your Brain on Sweets
When you eat sugar, your brain releases dopamine—the "feel-good" neurotransmitter. This is the same brain circuitry activated by addictive substances like nicotine and cocaine.
Refined sugars and high-intensity sweeteners hit these dopamine centers hard, reinforcing the habit and making us crave more.
The Sweetness Scale: Different sugars have different sweetness levels, impacting how much dopamine response they trigger.
Fructose (found in fruit, honey, and high-fructose corn syrup) is intensely sweet and bypasses normal appetite regulation, making you crave more.
Glucose (in starchy foods and table sugar) is a fast-energy source that spikes insulin.
Lactose (milk sugar) is less sweet but can still impact blood sugar significantly, especially in those predisposed to diabetes.
Your gut isn’t just digesting food—it’s talking to your brain. When you consume highly sweet foods, your gut microbiome shifts in response, which can increase cravings for more sugar over time.
I have to mention that artificial sweeteners are tricky little things. They mimic sugar but don’t provide calories, confusing the brain and gut into craving even more sweets. Some even alter gut bacteria, making it harder to regulate blood sugar properly.
Not all sweeteners hit our taste buds or brains the same way. Some are intensely sweet, triggering bigger dopamine rushes and reinforcing cravings, while others provide a more subtle sweetness.
The key to understanding sugar's effect on the body lies in its sweetness intensity, glycemic impact, and metabolic effects.
Let’s break it down:
What This Means for Cravings and Metabolism
🍦The sweeter the substance, the bigger the dopamine hit, reinforcing sugar cravings—even if it’s calorie-free.
🌸 Fructose-heavy sweeteners (like agave and HFCS) don’t spike blood sugar as much in the short term but can contribute to fatty liver and insulin resistance.
📈 Artificial sweeteners don’t spike blood sugar, but they may increase cravings by tricking the brain into expecting energy from sugar and altering gut bacteria.
Bottom Line: If You Want to Reduce Sugar Cravings…
✔ Gradually lower your sweetness tolerance by using less sweetener over time.
✔ Stick to natural, minimally processed options like honey or maple syrup (in moderation).
✔ Avoid ultra-sweet sugar substitutes that keep your brain hooked on intense sweetness.
✔ Choose whole foods—fruit’s natural fiber slows sugar absorption, preventing spikes.
Breaking free from sugar isn’t just about cutting back—it’s about retraining your brain and taste buds to crave less sweetness overall.
How Sugar Affects Your Body: The Full Picture
Sugar isn’t just a calorie bomb—it impacts almost every system in your body.
🩸 Blood sugar & insulin. When sugar enters the bloodstream, the pancreas releases insulin to help cells absorb glucose. But frequent sugar spikes lead to insulin resistance, which is a highway to metabolic dysfunction and diabetes.
💡 Refined carbs (like white bread and pasta) break down into glucose quickly, spiking blood sugar just like candy does. That’s why eating refined carbs can trigger sugar cravings—your body gets used to the rollercoaster.
🍽 Hormones & hunger. Sugar messes with ghrelin (hunger hormone) and leptin (satiety hormone), making it easier to overeat. Over time, sugar makes leptin resistance worse, meaning your brain doesn’t get the signal to stop eating.
🧠 Mood & mental health. Ever feel the sugar high… then the crash? Sugar can cause mood swings, anxiety, and fatigue. The more refined sugar you eat, the worse your ability to regulate emotions becomes—which is why emotional eating and sugar addiction are so closely tied.
Breaking the Sugar Cycle: How to Regain Control
Craving sugar isn’t a willpower issue—it’s a biochemical challenge. But you can retrain your body to want less. Here’s how:
🦃 Dial It Down Slowly (Cold Turkey Isn’t Always the Answer)
Going from sugar overload to zero can backfire. Instead, reduce sugar gradually to avoid withdrawal-like symptoms.
Start by swapping refined sugar for naturally sweet foods like fruit.
Dilute your sweetness tolerance—cut sugar in coffee, tea, and baked goods over time.
🍫 Eat Sugar After a Meal, Not Before or In Between
This is a game-changer. When you eat sugar on an empty stomach, it spikes blood sugar rapidly, leading to a crash and more cravings.
Eat sugar with fiber, protein, or fat to slow digestion and stabilize blood sugar.
Example: A small piece of dark chocolate after dinner is better than a donut mid-morning.
🍞 Focus on Nutrient-Dense, Complex Carbs
✔ Swap white rice → brown rice
✔ Swap white bread → whole grain
✔ Swap sugary cereal → oats with cinnamon
Remember: Carbs break down into sugars, so choosing complex carbs with fiber keeps you full longer and avoids blood sugar spikes. But complex carbs are still carbohydrates and still raise blood sugar. Add fat and protein to lower potential blood sugar spikes.
🥩🌾🫐 Use Food Combinations to Stabilize Blood Sugar
Pairing protein, fat, and fiber with carbs helps slow sugar absorption.
✔ Apple + almond butter
✔ Greek yogurt + berries
✔ Whole grain toast + avocado
😓 Recognize Emotional Triggers
If sugar cravings hit when you’re stressed, bored, or tired, pause and ask:
🔹 Am I hungry, or do I just need a dopamine hit?
🔹 What emotion am I trying to soothe?
Try swapping sugar for a non-food reward:
✔ Go for a 5-minute walk
✔ Listen to music
✔ Try deep breathing or meditation
🏃♂️Exercise: The Ultimate Sugar Reset
✔ Move after meals to help regulate blood sugar.
✔ Strength training improves insulin sensitivity.
✔ Walking for 10-15 minutes after eating reduces glucose spikes.
💤 Make Sleep a Priority
✔ Poor sleep increases sugar cravings due to elevated ghrelin and reduced leptin levels.
✔ Aim for 7-9 hours per night to help regulate hunger hormones.
You’re Not Stuck—You’re Shifting
If sugar has a hold on you, know that you are not broken and can break free. Your brain, gut, and hormones can all be retrained to crave less sugar and enjoy naturally sweet foods instead.
Health Shift Action Plan:
1️⃣ Track your sugar intake—become aware of where it’s sneaking in.
2️⃣ Adjust your sweetness tolerance—reduce sugar gradually.
3️⃣ Balance your meals—add protein, fiber, and healthy fats.
4️⃣ Move after eating—help your body use glucose effectively.
5️⃣ Manage emotional eating—find non-food rewards.
6️⃣ Prioritize sleep—balance hunger hormones.
Every small shift brings you closer to a healthier, more balanced relationship with food. And that’s the real sweet spot. 🍓✨
Please share this knowledge with someone who might benefit from it! I spend a lot of time writing this stuff; I want it to be helpful to many.
A little more about Dr. Alice Burron and Strategic Action Health:
Check out her website!
Catch her on Instagram: @the.health.navigator and @dr_burron
You can also connect on LinkedIn, if you want to be professional about it. 👓
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Health Shift: Your Strategic Guide to Making Strategic Health Decisions book is coming May 13, 2025! Mark your calendars!