How to avoid the Easter sugar highs

Don’t let sugar get the better of your healthy eating and celebration habits during Easter. There are many alternatives.

Photo: Easter bunny chocolate in gold wrapping. Wrapping torn around the bunny.

Avoid an Easter sugar high from ruining your health efforts.

There is no escaping the onslaught of sugar threatening us over the next few weeks. From chocolate bunnies to hot cross buns empty calories are everywhere.

You need a plan.

Facts about the chocolate bunny

You really need to know what you are getting yourself into before you reach for that chocolate bunny.

As mentioned many times before: Sugar is really bad for you.

When you consume Easter eggs, bunnies and lollies, you are getting a large dose of sugar.

The disastrous effects of sugar

Whether you eat high fructose corn syrup or cane sugar, the result is the same.

  • Within the first 20 minutes or so after eating sugar your blood sugar levels spike.
  • The spike occurs in the blood in the form of glucose. Glucose is your body’s main source of energy.
  • But a rapid rise is not good as it stimulates your pancreas to start pumping out large amounts of insulin.
  • The insulin hormone helps your cells take in the available glucose, but as it’s been taken in so quickly, some of this glucose is stored as fat.
  • There is a proportionate relationship between glucose and insulin: The more sugar you eat, the more insulin your pancreas produces.

The effects of too much insulin

High levels of insulin are not healthy.

For one thing, you end up craving even more sugar as the extra insulin in your blood stream signals to your body that you need more glucose.

Even worse, it can lead to a condition called insulin resistance which is a precursor to diabetes.According to Better Health Channel’s Diabetes fact sheet, about 1 in 3 people with insulin resistance will develop Type 2 Diabetes (diabetes that develops from lifestyle).

This can occur after your cells start turning “numb” to the effects of insulin due to repeated exposure to high levels.

When sugar in your blood continues to circulate in your blood because it has nowhere to go due to the less responsive effects of insulin, it is known as ‘high blood sugar level.’

Your body and brain can’t access the energy in your bloodstream it needs to function. You may feel:

  • Fatigue
  • Weak
  • Tired
  • Concentration is difficult.

Long term damage to your body

Prolonged high blood sugar levels for a few years can lead to various parts of your body being damaged. It could lead to:

  • Blindness due to capillary damage
  • Kidney disease requiring dialysis
  • Nerve damage.

Your cardiovascular system also suffers, which could lead to:

  • Heart disease
  • More likely to get infections
  • Organs can age faster.

So put down that handful of Easter eggs as it’s not worth the damage! I can hear you say “but it’s Easter, it only comes around once a year”…

But it’s Easter!

That’s really no excuse – there will always be an excuse to eat badly.

A little while ago it was Christmas and then New Years. Something always comes up as an excuse to eat badly as no doubt there were other “can’t-miss” opportunities – birthday parties, business meals, evenings out, fundraising dinners…

At some point, a decision needs to be made so that indulgence becomes the exception not the rule. Choose health.

Easter food and activity alternatives

Let’s look at food alternatives and activity alternatives for your Easter celebrations. Sticking to this list will ensure that you and your family are clear headed and full of energy while everyone else is on a sugar high.

Food

  • Dried fruit (eat with a protein such as nuts)
  • Cheeses
  • Very dark chocolate (choose some with very little sugar)
  • Fresh fruit
  • Nuts
  • Whole grain crackers and pretzels
  • Popcorn
  • 70% cacao chocolate (if you really must have a taste).

Not sure how to make these healthy foods appeal to your food critics? Browse 5 Heathy and Delicious Easter Treats (TV3 website) and  19 Ideas for a Healthier Easter Basket (Whole New Mom website).

Kids activities

  • Playdough
  • Ball
  • Jump rope
  • Drawing
  • Garden starter set
  • Swimming toys
  • Card games.

Adult activities

  • Join the kids
  • Go for a bushwalk
  • Ride your bike
  • Go kayaking
  • Put on a rashie and swim at the beach
  • Find an Easter buddy to help you stick to your Easter resolutions.

For more ideas about how to survive Easter, check out our Holiday Survival Tips and Sugar sugar, oh honey honey.

Have a healthy and happy Easter!