Who doesn't love a bit of sugar from time to time?
Having a condition called renal glycosuria (hereditary) which can cause glucose to be excreted in the urine even if glucose levels are normal or low, means I know a bit about sugar. I also test positive for diabetes with a urine sample although I don't have the condition. I can experience sugar spikes and hypos if I combine caffeine and cake on an empty stomach, eat too little protein or not often enough. As a Uni student living on hall food with flapjacks, pot noodles, the odd alcohol beverage and exam stress, I had some side effects: anxiety, lethargy, poor sleep and physical/mental exhaustion.
The good news is that a balanced diet low in processed food, sugar and simple carbs (white bread/pasta/rice), and high in whole foods can help regulate the blood sugar levels and help reduce these side effects.
Good nutrition alone won't improve sleep, mood and energy levels. Your physical activity (walking, running, gardening, strength exercises like pilates), emotional and mental health are equally important.
When did sugar become a problem?
Our sugar eating habits have changed a lot since 1940s. Here's how...
1940s: Second World War rationing meant sugar was heavily restricted.
1950s: Rationing was over. Bring on the puddings and white bread!
1960s: Meat and sugar on the rise. Sugar-coated breakfast cereals.
1970s: Reduction in veggies. More red meat, sliced white loaf, frozen food, ready meals, and supermarkets dominating.
1980s: More women working, increase in microwaved food, pasta. Hamburgers.
1990s: Range of products increased - exotic fruit and veggies. Fast food thriving. Sweet breakfasts and cereal bars with high levels of sugar.
2000s: Awareness of obesity and solutions to combat it with healthy school dinners (Jamie Oliver). Snacking on sugary foods continued.
2010s: Rise in smartphones making fast food deliveries the norm. Plant-based diets increased with concern for climate change and sustainability.
2020s: Mix of healthy (homegrown veggies, whole foods) and unhealthy habits (snacking, sugary foods, low fat -high sugar, fast food, processed food)
Sugar and desserts consumed in the 1940s seemed more like a treat whereas today, consuming sugary drinks, cakes and processed food can be daily habit that is affordable and accessible.
Sugar has always been around. So what's the issue here?
Our muscles need energy. Energy comes from glucose as the preferred source. Glucose is a form of carbohydrate.
Carbohydrates are a complex group of chemicals in our food. The ones that affect our blood sugars negatively are the simple carbs -biscuits, pastries, chocolate bars, sweetened yoghurt, ready-made desserts, cakes. The less obvious are breakfast cereals, white pasta, white rice, alcohol, fruit juice, dried fruit and bottled sauces.
As we age, we are less able to metabolise glucose resulting in high blood sugar levels. In the long term, having high blood sugar could lead to:
Type 2 diabetes
Obesity
Alzheimer's
Liver disease
Mood disorders
Poor sleep
Having something sweet a couple of times a week won't harm you but as a daily habit, it has no nutritional value and can cause health issues as we age and our metabolism slows down.
Take type 2 diabetes (where the body can no longer control its blood sugar levels) as an example. Evidence has shown this condition is on the rise with more than 2.8 million people diagnosed in 2014 with type 2 diabetes compared to 700,000 in 1991. (Study at Cardiff University published in Diabetic Medicine based on figures from GP services).
Between 2022 and 2023, the number of patients diagnosed as pre-diabetic had risen by 18% to 3.5 million (NHS England June 12, 2024). Diet can help prevent these people from becoming diabetic.
How can we help curb these sugar cravings?
Move more!
One way to help our bodies reduce high blood sugars when our metabolism is not as efficient is to move muscles. Make it your daily practice to move more if you don't already.
Tip - start with one
NHS couch to 5k running app
NHS Active 10 app to track your daily steps
Macmillan Cancer support Move More PDF with stacks of tips on getting moving
Pilates classes weekly for strength, flexibility and balance
Tai chi for balance
Join a local Nordic Walking Group
Walk instead of driving
Take the steps instead of the lift
Grow your own veggies
Take up dancing ahead of Strictly
Eat Less Sugar & Processed Foods
A processed food is any food that has been altered in some way during preparation. I know it's not always easy and we all like to treat ourselves.
One female student when asked about dietary changes and outcomes responded, "by basing our meals on simple ingredients that aren't processed and including full fat dairy products, meat, fish and lots of fresh fruit and vegetables, reducing alcohol intake and carbs, our gut health has improved. I have lost weight even though my priority was health and wellbeing during the menopause". Her husband who has type 1 diabetes and is insulin-dependent has a more consistent blood sugar level with these dietary changes, less sugar spikes and has lowered his insulin as a result.
In order to make it happen, it has been a "series of tweaks and conscious decisions about what to put in the shopping basket". "The delicious food cooked from scratch and extended repertoire has been worth it." As a couple who enjoy wine, they have focused on it being a choice to reduce intake rather than feeling deprived.
Tip - Treat as treats
Cakes
Pastries
Doughnuts
Sugary drinks
Ice cream
Biscuits
Processed meats
Ultra-processed foods
Sweets
Occasionally eat & drink
Red meat
Crisps
Home-baked cakes and pastries
Wine/beer
White rice
White pasta
Eat More Wholefoods
The foods that assist in regulating our blood sugar levels are in their original form - called whole foods.
Tip - Eat as often as you can
Leafy greens
Fresh herbs
Eggs
Nuts
Vegetables (cooked/raw)
Whole grains (brown rice, bulgur wheat, buckwheat, quinoa)
Beans
Pulses
Seeds
Fresh whole fruit with skin on
Fish
Meat
Fermented dairy products like kefir and natural yoghurt.
Sugar has been part of our diet for decades. The convenience and cost aspect has created a population that consume fast and processed food. With a few baby steps like moving more, eating less sugar and processed food and eating more whole foods, we can make a big difference to our health long-term. It may even help prevent patients diagnosed as pre-diabetic become diabetic.
Help is at hand to improve your wellness. Take a holistic view of your health and fitness and book a wellness session with me. Clients report it helps improve their energy levels, sleep and mood. To book and for more info, visit
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