Now that spring is just around the corner, we often look at our surroundings and body determined to do a little "spring cleaning" – out with the old, in with the new. In honor of this natural time to start anew, let’s spring clean your diet a bit. Don’t let your closet have all of the fun.  There is no better time than the present!

One of the first things I do with a client is remove sugar.  It can have one of the most profound positive effects on your health. Sugar is one of the most addictive substances in the world and it has a devastating effect on your health. In fact, excessive use contributes to long term health problems such as Osteoporosis, Diabetes, Macular Degeneration, Cardiovascular Disease and Cancer to name a few. If you eat packaged processed foods, it is in just about every product you pick up in the supermarket, eat in a restaurant or pick up in a window.  Yes, even a burger has added sugar. If you are an American you are eating at least 150-200 lbs of sugar a year; in most cases, you are not adding this sugar on your own.  It is hidden in the foods.

We mistakenly depend on sugar for an "energy boost" not realizing that the "boost" is short lived, only setting you up to require another "boost" later on.  We use the word boost on other stimulants and drugs; it is fitting here as well.  Sugar is a drug so addictive you might not realize how much you were depending on it until you take it out.

Why do you need to get rid of sugar?

Your body is designed to use stored fats with a combination of blood sugar (glucose) as a primary fuel source for your body's everyday actions. Carbohydrates, obtained from foods, are metabolized (burned) as a fuel for energy, especially during bursts of activity and exercise. Protein can be converted to glucose to be used as well but that process is an expensive one, resulting in a loss of lean muscle.

Refined carbohydrates and sugars like white flour products, white sugar, sucrose, corn syrup, syrup, dextrose and high fructose corn syrup, on the other hand, get absorbed rapidly into your blood stream causing a rapid rise in blood sugar levels which triggers the release of the hormone insulin. Refined sugar has been stripped of all nutrients so your cells have to rob your tissues, particularly bones, of minerals to metabolize sugar into glucose and then energy.

When you eat whole grains untouched or processed by man, vegetables, beans or lentils; the carbohydrates they contain are broken down and the sugars are released slowly into your blood stream. These foods contain fiber which slows the digestion process, the minerals and vitamins that are needed by your cells to convert the glucose into energy.

Health problems associated with refined sugar

Although the sudden rush of sugar into your blood stream can give you a quick energy boost it also triggers the release of insulin which lowers your blood sugar. Over time your body becomes depleted of nutrients, your metabolism becomes inefficient resulting in insulin resistance, poor energy and weight control.

Your liver converts excess sugar to triglycerides (blood fats) and stores this fat on your waist, hips and thighs. This build up of fat, reduces insulin efficiency, increases visceral (waistline fat) infiltrating the internal organs and increases inflammation all over the body.  Eventually this leads to health problems such as diabetes, obesity, heart disease, mood swings, yeast overgrowth, osteoporosis, metabolic syndrome, premature aging, poor immunity, degenerative diseases and increased risk of cancer. Cleaning up your sugar intake is well worth it if you want to lose weight, curb sweet cravings, reduce the risk or control diabetes, improve your energy levels, and lower your risk of many health problems.

How do you get the sugar out?
1.    Avoid adding sugar to your food and drinks and avoid obviously sweet foods.
2.    Read labels to exclude sugar hidden in many processed foods such as ketchup, many sauces, salad dressings, soups, dips, peanut butter, marinades, yogurts, frankfurters and even bread, cookies and crackers.
3.    Don't opt for fruit drinks and flavored drinks as they are also laden with sugar.

It’s in everything isn’t it? A real eye opener when you see how much you eat every day. Don’t panic. You won't starve.  There are plenty of other foods you can eat.
1.    First, eat whole foods.  Whole foods mean that it is in the exact same physical form as when it was harvested or pulled from the ground.  We do not see "amber waves of toast" on the side of the road.  The grain milled to make flour to make toast is a whole food. The toast is not. 
2.    Eat more whole foods such as vegetables, whole fruits, beans and whole grains. 
It may be hard at first to avoid sugar if you rely a lot on convenience foods but it can be done. Don’t fall into the trap of using artificial sweeteners or buying food or drinks containing them as they are not safe either.
3.    Replace sugar with healthier substitutes such as stevia or xylitol and even small amounts of honey or agave nectar are fine.

Some suggestions to eat instead:
1.    Stop drinking your calories - stop drinking sugar-laden soda, juices and "energy drinks".
2.    If you eat dairy, buy plain unsweetened yogurt instead of sweetened and add your own fruit.
3.    Take time to make oatmeal for breakfast and add some raisins or other fruit to sweeten instead of having a sweetened cereal.
4.    Make your own dressing with virgin olive oil and balsamic vinegar or lemon juice.
5.    Replace candy with more healthy fruit, nuts and cut vegetables with hummus as a dip. Eat fruit instead of dessert.
6.    Eating protein at every meal and a diet of whole grains, vegetables, beans and lentils or lean, free range poultry, meat and eggs helps to stabilize blood sugar and reduce sugar cravings.The more you eat healthy foods, the more you will be able to stay off the white stuff.  Refined carbohydrates like white flour, white rice and refined cereals have the same effect as sugar.  There is very little difference between table sugar and cookies or bread. 
7.    Reduce refined carbohydrates and replacing with whole foods.

But what about the sugar cravings?
Here is a word to the wise, reduce the sugars gradually if you have been used to eating high sugar foods as it will take time to get used to the reduce sugar in your diet and it will reduce the withdrawal symptoms you might have. For some people high carbohydrate foods can have the same lifting effect as alcohol and drugs. In fact, sugar is used at the same receptor sites on the cells of the brain as opiates. That is why sugar and starch addicts say they feel energized, relaxed or comforted when eating sugar. In fact alcohol is a chemical cousin to sugar; it is pure sugar. 

Following these simple rules will help you will break any sugar addiction and consume much less of it. As a result you should have more energy, lose weight more easily and improve your health.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Living Well Health & Wellness (www.livingwelldallas.com) and author of the book Cleanse, Your Body, Mind and Spirit. Betty specializes in metabolic and digestive disorders and weight loss resistance. A master of the bio-chemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals. You can read her blog at www.thetruthaboutthin.com or read more about her at www.bettymurray.com.