Low carb nutrition with hemp – Healthy, sugar-free eating made easy

What does Low Carb mean and how does it affect the body?

Low Carb (abbreviation for carbohydrates) is English and simply means "low carbohydrates." Carbohydrates are, simplified, sugars. However, this does not necessarily mean that all carbohydrates are bad. They are important for the body and provide energy to the muscles and the brain. Generally, there are three different groups of sugars:

Simple, double, and multiple sugars explained

The most important representatives of the first group are glucose and fructose, i.e., grape sugar and fruit sugar. The double sugars include regular household sugar and milk sugar. These two groups are primarily found in sweets and cause blood sugar levels to spike quickly – they provide rapid energy. Fruits belong to the first category but also contain valuable fiber and vitamins alongside fructose. Multiple sugars, on the other hand, cause blood sugar levels to rise more slowly and provide energy not as quickly, but for a longer duration. This is because multiple sugars must first be converted back into simple sugars in the digestive tract to enter the bloodstream. When we consume sugar, it triggers a series of reactions. Among other things, insulin is released, a hormone produced by the pancreas that transports sugar into the cells. This reaction is important because it lowers blood sugar levels and ensures that our body does not become over-sugared. When simple sugars enter our body, insulin must act as quickly as possible against it because blood sugar rises rapidly. If this happens frequently, the blood sugar curve fluctuates continuously, which throws the body out of balance over time and can subsequently lead to diabetes and other diseases. With multiple sugars, such as those found in whole grain bread or legumes, the situation looks a bit different. The blood sugar curve rises more slowly, and insulin not only has more time to do its job, but less of it is also needed. Simplified, this means that the blood sugar curve runs much flatter.

Sugar, diabetes, and the effects on health

To take a closer look at this topic, we spoke with a diabetic and a certified nurse. As a Type 1 diabetic, she must constantly measure her blood sugar levels and ensure that they remain within the normal range. The pancreas does not function properly in diabetics, depending on the type, or only partially. As mentioned above, the pancreas produces the hormone insulin, which transports sugar into the cells. Type 1 diabetics must artificially supply this hormone through injections to stay healthy and alive. Unlike almost anyone else, a consciously living diabetic's day revolves around paying attention to proper nutrition. To keep her levels as accurately controlled as possible and to be less dependent on insulin injections, Annika W. completely overhauled her diet and avoids sugar as much as possible. So, a strict Low Carb diet. This makes her an expert on healthy and, above all, low-sugar nutrition for us.

The effects of sugar on the body

Nowadays, an alarming number of foods contain sugar, not just sweets; salty snacks, convenience foods, cereals, ketchup, and yogurt also contain sugar. Sugar is also found in foods where it makes absolutely no sense. What surprised us as well: we recently discovered that even some pepper powders contain sugar. This high sugar content in foods is because sugar literally makes you happy. When consumed, the mood-enhancing happiness hormone serotonin is released in the brain. Additionally, there is an increased release of dopamine and opioid-like messengers, which create a feeling of lightness and well-being. Some researchers even compare sugar to the drug cocaine, as it triggers similar responses in the body. A sugar withdrawal can also be compared to a classic drug withdrawal, complete with withdrawal symptoms (see study by neuroscientist Eric Stice from the Oregon Research Institute).

The problem with sugar

This phenomenon has been exploited by the food industry, in addition to preservation purposes. What makes us happy, we want. So, companies fill our food with sugar, and we buy it – somehow completely absurd. After all, most people are so accustomed to the high sugar content that they need more and more of it. One could, or rather can, also call this an addiction. Familiarity, then craving. The result is something we see more and more every day. If you pay a little attention to how much sugar you eat, it is not necessarily a problem for a healthy and active person. However, for people with an autoimmune disease like diabetes, this can become a significant issue. The (unconscious) constant sugar consumption negatively affects blood sugar levels and leads to worse results, more insulin injections, and devastating secondary diseases. But even for a healthy person, this sugar consumption is questionable in the long run, according to our expert Annika W. To survive, our body does not need artificially supplied simple sugars.

How the sugar abstinence has affected Annika's daily life and illness, she reports in an interview:

What did you notice first when you stopped eating sugar? When I stopped consuming sugar, I was unaware of the so-called "keto flu" that can occur when changing your diet and consuming fewer or no carbohydrates. I felt sluggish and feverish, as if a flu was approaching.

How was the "withdrawal"? I noticed the sugar withdrawal both on a physical and emotional level. Initially, it took a lot of strength and willpower to remove everything with sugar from the household. This included staple foods like potatoes, rice, pasta, flour, and bread, not just sweets and sugar. At first, the (psychological) focus is more on the things that you are no longer allowed to eat, and you wonder if all the "good" things have been removed from the meal plan and whether it is really worth it. Additionally, there is the keto flu that I mentioned earlier. Before the body gets used to the dietary change, you physically go through sugar withdrawal with flu-like symptoms. However, after a certain time – for me, it was probably about 2 weeks – I noticed positive changes. This motivated me immensely. Due to my underlying condition, diabetes, I had to not only get used to a new diet but also find out how this lifestyle affects my body. I had to adjust my medications, change insulin dosages, and research a lot about nutrition and diabetes.

How has your body changed, did it have an impact on your psyche? At first, I didn't notice much, but I definitely lost weight. And that, even though I never starved and increased my intake of fats and proteins. I generally feel stronger than before. I sweat much less and feel fitter. These effects, along with the fact that my sugar levels have drastically improved, have of course had a positive impact on my psyche and my mood. When success becomes visible, it brings joy and motivation.

What impact has the sugar abstinence had on your illness? The sugar abstinence has a huge impact on my illness. After 20 years of diabetes, I could never achieve completely normal sugar levels, even with the greatest effort. In my opinion, a carbohydrate-rich (sugar-containing) diet is not suitable for diabetics, or not the optimal method. Dr. Bernstein's book "Diabetes Solution – The complete guide to achieving normal blood sugars" has drastically changed my perspective, my knowledge, and my attitude towards my illness. His proposed lifestyle makes sense. My blood values reflect that! My diabetes doctor was thrilled. My sugar levels are largely stable, as I eliminate very important factors for the rapid rise and fall of sugar levels with the sugar abstinence. Diabetes is a very complex metabolic disorder. Blood sugar is influenced by many hormones and factors over which I have no personal control. What I can control is my diet and my lifestyle. The sugar abstinence has given me something I never thought possible: much more control and understanding of my illness.

What does your daily life look like? Actually quite normal (laughs). I go to work, try to get a little exercise, and enjoy my life. My daily life has changed in that I am more involved with cooking and baking. I bake my own bread and crackers, and that without flour. I have to shop more often because I consume a lot of fresh vegetables. Shopping has also become more expensive. In restaurants or when visiting, I am not as flexible anymore. It often becomes difficult to avoid sugar. Sugar abstinence is a challenge, but one that is worth it.

Is sugar abstinence also sensible for "healthy" people?

The sugar abstinence would be very sensible for "healthy" people! Most of our common diseases are influenced by poor nutrition: overweight, Type 2 diabetes, high blood pressure, elevated blood fats. My partner (not a diabetic) and I both eat hardly any carbohydrates anymore, and we are very fit and healthy. A Low-Carb diet or a ketogenic (i.e., high-fat and low-carbohydrate) diet (provided it is applied correctly) was a decision that positively changed our lives. I even believe that I would be enthusiastic about it without diabetes, although normalizing my sugar levels was crucial for the dietary change and gives me the most motivation to continue living this way. There is so much to say about nutrition and why sugar abstinence makes sense. Such a diet is, of course, controversial, and there are enough people who highlight negative effects. Personally, I only see positive changes. For example, my blood fats have hardly changed despite a high-fat diet. The addiction to sugar, the ups and downs of blood sugar levels, insulin resistance, and the damage associated with a very sugar-rich diet (overweight, damage to blood vessels, etc.) are frightening to me, and I am glad that I can positively influence my life through sugar abstinence.

Conclusion: Living sugar-free with Low Carb and hemp products

There are several reasons to try a sugar-free diet, even if it's only for a while. Not only the aforementioned reasons, such as addiction, weight gain, diabetes, and cavities speak for themselves. Additionally, sugar negatively affects gut health and can worsen our skin condition. Who doesn't know it: the evening snacking manifests itself as pimples on the face. At HANAFSAN, a high-quality plant-based organic hemp protein has been created, to which no sugar is added, among other reasons. Organic hemp products are not only suitable for diabetics; for health-conscious people and vegans, hemp protein and hemp flour provide a natural alternative to gluten-containing and carbohydrate-rich foods.
Annika has shared her recipe for her Low Carb crackers with us: a healthy snack for in-between. You can find the recipe here. By the way: Low carbohydrates do not necessarily mean low calories. Fats also contain calories, almost twice as much. To live without sugar, no calories need to be counted, and one can still be fit and healthy!

Sources:

Kyle S Burger, Eric Stice; The American Journal of Clinical Nutrition, Volume 95, Issue 4, April 2012, Pages 810–817, https://doi.org/10.3945/ajcn.111.027003
www.weltderwunder.de/artikel/heimlicher-killer-wie-zucker-zur-toedlichen-droge-wird
www.konzelmanns.de/blog/wiki/die-droge-zucker/
Image source: © 2020 Tabea Walch