By now you have likely heard the bad news – that too much of that great tasting stuff we call sugar, and most other “sweets” and treats are not so good for our brain[1] or belly.[2] You may even be aware that they not only lead to diabetes and dementia,[3] but vision, hearing, kidney and cardio-vascular issues.[4] Moreover, sugar is a favorite food of cancer cells, and high consumption significantly increases risk for breast,[5] colon[6] and other forms of cancer.
The other bit of bad news is that most simple refined carbohydrates ― yummy products made not only from sugars but white flour and even whole wheat, are easily converted to sugars in the body. Moreover, for some people sugar, and it’s more dangerous deformed cousins, high fructose corn syrup and aspartame (nutrasweet,[7] splenda etc.), can be more addicting than cocaine.[8] (Yes! I could not believe that either until I saw the study.)
The question, however, is why are some more susceptible to that addiction than others? What causes a person to crave sugar? And more importantly, what can help a person to escape this addiction?
Basically there are two mechanisms that increase our cravings for sugar and other simple carbs, that can elevate blood sugar to dangerous levels. The first is low levels of a chemical messenger in the brain called serotonin. Serotonin, helps us relax and feel good. When serotonin levels get too low we tend to feel anxious or depressed. We also have a hard time relaxing and going to sleep. Not good. And a recent study in Holland showed “compulsive eating can result from a common gene variant for the molecule that transports serotonin, one of the body’s primary mood regulators.”[9] As a result some serotonin is lost in transport. So more needs to be made to enable their body to relax and feel good. And in a round-about way, simple carbs like sugars, help the body make more serotonin. Therefore, the study showed individuals carrying this gene indulge in more “emotional eating” at a significantly higher rate,[10] i.e. they tend to crave carbs. And here is why ― or how that works.
Our brain knows that an essential protein called L-tryptophan is the primary building block for serotonin. (The L- means it’s the more readily absorbed free form, not bound to other amino acids.) However, as we age a combination of factors lead to lower availability of tryptophan. These include reduced intake of tryptophan rich foods, fewer digestive enzymes and needed bacteria; fewer co-factors like magnesium, vitamins B-3 and B-6, fluctuating hormones; more inflammation and protein degrading enzymes. As a result most seniors end up with lower bio-available tryptophan and inadequate serotonin levels.
But our brain also knows that an effective way to increase the absorption of tryptophan in the brain is to eat more sweets, or simple carbs. Cookies, cake, milk chocolates, chips, candy, pasta, soda pop, fruit juices, ice-cream, Activia and other high sugar yogurt etc, signal the pancreas to release high amounts of insulin, which removes proteins that compete with tryptophan from our blood allowing more tryptophan to cross the blood brain barrier to boost our sagging serotonin levels and calm us down.
Which brings us to the second mechanism that increases our cravings – simple carb consumption. High insulin levels are not particularly healthy for us either. But when we eat treats high in simple or refined carbs or sugar, for whatever reason, as noted that triggers our pancreas to kick out high amounts of insulin to take care of that sugar. Because the carb or sugar is in a higher concentration than what our body was designed for, the pancreas usually over-does the job, which triggers a desire for even more carbs for this insulin to work on. Dr. Vincent Fortanasce, professor of neurology at USC, notes that a slice of bread at the first of a meal can more than quadruple the desire for a dessert after the meal. Thus creating a dangerous cycle of high insulin, carb cravings, high blood sugar and a dangerous sugar/carb addiction.
So what’s a body to do?
If you periodically feel a craving for sugar or refined carb, or simply believe that you are eating too much of it there are several things you can do.
First, try to reduce the stressors in your life. Take time to go for a walk periodically and get some sunshine. You may want to take a class in yoga or tai chi or just take time to practice some type of deep breathing or relaxation exercises. Enjoy time with friends and family. All of these have been shown to help keep anxiety down and thus slow serotonin depletion.
Second, try eating more foods high to tryptophan. These include, eggs, salmon, tuna, turkey, chicken, nuts, bananas, beans, pumpkin and sunflower seeds, avocados, oatmeal and butternut squash. However, if your cravings are bad or these are not enough, you can enhance serotonin levels by taking L-tryptophan separately in a supplement, between meals (on a relatively empty stomach) with a small 4 oz drink of diluted apple, pineapple, or grape juice, and/or muffin. This supplement, when taken about 30 min before bed, can do much to help one relax and get a good night’s sleep. Tryptophan is available at almost any health food store, but Life-Extension offers an optimized form with cofactors, like niacin, and Lysine, for less than most stores. Check it out here. (I like to save my readers $$ whenever possible, and all sales help to support this site.)
Third, the spice saffron has also been shown to help keep serotonin levels elevated, and anxiety under control, thus eliminating the need for more simple carbs or sugars to boost serotonin. Some saffron supplements can be fairly expensive. But you can actually obtain a higher quality at a lower price here.
And learn more about it’s role in reducing anxiety, depression and carb cravings here.
And finally, simply starting your meals with a high protein food, like those noted above, or a complex carbohydrate containing fiber, magnesium and B-vitamins like a crunchy vegetable, a bell pepper (any color), celery with peanut or almond butter, broccoli, asparagus, some type of bean, peas, yam, berries, sunflower seeds, or a fiber product like PGX™ found in health food stores. All of which can help to slow the release of sugars and prevent a spike in insulin leading to that vicious cycle.
Yes, we would likely all be wise to reduce the amount of sugars and refined carbs in our diet, but that’s not always easy, especially as we get older. But by following the four steps noted above our chances of success can be much greater, leading to a more relaxed, healthier and more enjoyable life!
For more information on overcoming anxiety, depression and carb cravings contact the author David Larsen, MFHD at DavidRJL@aol.com
References
[1] http://www.lifeextension.com/Magazine/2016/1/In-The-News/Page-01 See the second article on this page titled: Junk-Food Diet May Shrink the Brain and the third Controlling Blood Sugar May Prevent Dementia.
[2] Sugar in excess is converted to fat, especially belly fat. See http://www.lifeextension.com/Magazine/2013/5/The-Blood-Sugar-Solution/Page-01
[3] http://4abettermemory.com/memory/are-alzheimers-and-diabetes-the-same-disease/
[4] http://www.lifeextension.com/Magazine/2015/12/Block-Deadly-Effects-Of-After-Meal-Blood-Sugar/Page-01
[5] https://www.mdanderson.org/newsroom/2015/12/sugar-in-western-diets.html
[6] http://cebp.aacrjournals.org/content/6/9/677.short
[7] http://4abettermemory.com/memory/could-your-diet-soda-give-you-alzheimers-could-green-tea-and-cocoa-make-you-better/
[8] http://abc13.com/health/study-sugar-is-as-addictive-as-cocaine/533979/ For one recent study go here: http://www.ncbi.nlm.nih.gov/pubmed/23719144
[9] van Strien T, van der Zwaluw CS, Engels RC. Emotional eating in adolescents: A gene (SLC6A4/5-HTT) – Depressive feelings interaction analysis. J Psychiatr Res. 2010 Apr 21.
[10] http://www.lifeextension.com/Magazine/2010/CE/Curb-Compulsive-Eating-Naturally/Page-01
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