Food As Fuel & The Impact of Sugar on Your Health

The food we eat plays a crucial role in our overall health and well-being. Just like a car runs better on quality fuel, our bodies perform better when we consume nutritious foods. Diet affects everything from energy levels and brain function (ever felt foggy after poor food choices?) to immune health and hormone balance. In fact, almost all health issues are influenced by diet. By learning how to fuel our bodies properly, we can optimize short-term energy and long-term health while reducing the risk of chronic diseases.

This newsletter focuses on three key areas of nutrition:

• Natural vs. Processed Foods

• Sugar Consumption

• Portion Sizes

Natural vs. Processed Foods

In today’s fast-paced world, convenience often dictates food choices. Many modern foods are highly processed, with a growing category known as Ultra-Processed Foods (UPFs). These products are factory-made with long ingredient lists full of sugars, high salt, additives (often listed as numbers), and chemicals that only a food scientist would recognize. UPFs are engineered to be delicious and addictive, spiking blood sugar and triggering dopamine responses. However, they are also linked to chronic health issues, including obesity, diabetes, heart disease, some cancers, digestive problems, hormone imbalances, mental health issues, and even a shorter lifespan.

Instead of relying on factory-made foods, opt for natural options—foods that clearly originate from a plant or animal with minimal processing. Fresh fruits, vegetables, nuts, seeds, meats, and eggs retain their natural form and nutrients. In supermarkets, these are often found around the perimeter, while long-shelf-life UPFs are in the middle aisles.

Sugar Consumption

Over the past 50+ years, sugar consumption has skyrocketed. While sugar enhances flavor, it is also highly addictive, with brain scans showing similar patterns to drug addiction. Food companies exploit this by adding excessive sugar to products, making dietary improvement and weight loss more challenging.

Consider a 500ml bottle of apple juice—it takes 6-8 apples to produce, packing up to 50 grams (10 teaspoons) of sugar. Eating whole apples is vastly different because the fiber slows sugar absorption and promotes satiety. Could you eat 6-8 apples in 5-10 minutes? Probably not! Next time your kids ask for juice, hand them a piece of fruit instead.

Although Australia has reduced average sugar intake over the past 20 years, levels remain above recommended limits. Most added sugars come from sugary drinks and discretionary foods (cakes, desserts, ice cream, chocolate, lollies, etc.).

Artificial Sweeteners

Many people believe diet drinks and artificial sweeteners are healthier alternatives, especially for weight loss. However, research shows they can lead to weight gain and various health issues, including hormonal imbalances and mental health concerns.

When we taste sweetness, our brain signals the body to prepare for incoming sugar, prompting insulin release. With artificial sweeteners, no actual sugar arrives, leaving excess insulin in the bloodstream, triggering hunger, and often leading to overeating. This process can contribute to insulin resistance, a precursor to type 2 diabetes and other metabolic diseases.

Portion Sizes

Beyond excess sugar and UPFs, modern portion sizes have grown significantly.  Many fast-food restaurants encourage upsizing, leading to excessive calorie intake.

Two Japanese sayings highlight the contrast between Western and traditional eating habits:

• Hara Hachi Bu: "Eat until 80% full." This mindset contrasts with Western habits of overeating until stuffed.

• Kuchisabishii: "Eating because your mouth is lonely." Many people eat for emotional reasons rather than hunger, using food as a coping mechanism.

Making Healthier Choices

The good news is that small dietary changes can lead to significant health improvements over time. Here are some simple ways to make healthier food choices:

• Shop Smart: Fresh, natural foods are usually found around the supermarket perimeter, while highly processed options fill the aisles.

• Read Labels: Check ingredient lists—fewer additives and lower sugar content (per 100g) are better.

• Drink Water: Replace sugary juices and soft drinks with water to cut sugar intake significantly.

• Practice Moderation: Follow Hara Hachi Bu—stop eating at 80% fullness, even if food remains on your plate.

• Manage Stress & Sleep: High stress and lack of sleep increase sugar cravings.

• Increase Protein: Protein from meats, nuts, eggs, etc., stabilizes blood sugar and supports overall health.

• Add Healthy Fats: Monounsaturated fats (MUFA) in olive oil, avocados, nuts, and seeds promote satiety, brain function, heart health, and balanced blood sugar.

Most eating habits develop unconsciously, making it easy to default to convenient, tasty, ultra-processed foods. The first step in making better choices is increasing awareness of what and why you eat. While there’s no shortage of diet trends and conflicting nutrition advice, individualized guidance can be invaluable. For tailored support, consider consulting a dietitian or naturopath to help you achieve your health goals.

Ultimately, good nutrition doesn’t have to be complicated—keep it simple, stay mindful, and make choices that nourish your body.