Limit Sugar

# Limiting Sugar

Sweet sugar is often seen as the number one threat to health. Sugar is one of the substances most harmful to human health, such as causing weight gain, blood sugar problems, and chronic diseases. It cannot be denied that sugar can cause serious consequences, but according to doctors, it is not the only culprit harming your health. In fact, some everyday foods advertised as "healthy" or "diet-friendly" may even be more harmful than sugar itself. However, we still need to limit our daily sugar consumption. According to Dr. Stacy Heimburger, an internal medicine physician and lifestyle medicine expert and founder of SugarFreeMD, many types of food can affect metabolism, gut health, and hormones that regulate hunger. Reducing sugar is something we should do to maintain better health. Below are four types of foods that Dr. Heimburger recommends we consider reducing or eliminating entirely. Avoiding these four types of food can help increase energy, improve metabolism, and our overall health as we enter the new year.(1)

**First: Artificial Sweeteners.**

Dr. Heimburger warns that these sugar substitutes can confuse your body and brain in dangerous ways. She explains, "Artificial sweeteners can raise insulin without any calories or nutrients, completely disrupting your hunger-regulating hormones and gut bacteria." Worse yet, she says they don't help curb cravings at all. "They train your brain to WANT to eat sweets MORE, not less." Over time, this can make it harder to regulate cravings and blood sugar levels—especially for women going through hormonal changes.

**Second: Ultra-Processed "Diet" Foods.**

Low-calorie snacks, protein bars, and frozen "diet" meals may be appealing if you want to lose weight quickly—but Dr. Heimburger says they can do more harm than good. "Ultra-processed 'diet' foods are usually loaded with chemicals, industrial oils, and flavor-enhancing substances." These ingredients are not there by chance. They are designed to override hunger signals and disrupt our gut bacteria. This can lead to increased cravings, overeating, but poorer gut health.

**Third: Refined Seed Oils.**

Refined seed oils are nearly impossible to avoid if we eat packaged food or restaurant food, but that doesn't mean they're harmless. In the long run, they are linked to weight gain, reduced insulin sensitivity, heart disease, and hormonal imbalances, making these oils a major concern for long-term health.

**Fourth: Sugary Drinks.**

From fruit juice to sweetened coffee and "natural" beverages, liquid sugar is one of the fastest ways to cause a sudden spike in insulin and then a sharp crash afterward. Dr. Heimburger explains that, "Natural" drinks, like sweetened coffee or fruit juice can cause an abnormally sudden spike in insulin without providing any nutrients. No chewing required and no fiber means conditions are favorable for overeating and a significant energy crash later in the day." These crashes often lead to increased cravings, more snacking, and unstable energy levels throughout the day.

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On a spiritual level, we also need to limit some substances that are harmful to our spirits. God's Word teaches us that we must live with self-control and not be excessive, for otherwise we will become like a broken-down city, as Proverbs 25:28 expresses: "Like a city whose walls are broken down is a man who lacks self-control." If we do not limit evil and manage our spiritual lives against the worldly things, food, drink, all forms of indulgence, then our lives are easily attacked, like a city without protective walls. The enemy easily takes advantage of moments when we lose control and sets traps for us to fall into. Therefore, we must live with self-control, always vigilant, alert, and guarding our spirits from unexpected temptations. "Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour" (1 Peter 5:8).

Let us begin to cleanse our spirits by eliminating the following harmful influences.

**First: Do not become drunk with wine, for wine causes drunkenness and no longer allows the Lord to rule our spirits.** "Do not get drunk on wine, which leads to debauchery. Instead, be filled with the Holy Spirit" (Ephesians 5:18).

**Second: Avoid idle words, empty talk, and gossip that harms our brothers and sisters.** "Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen. And do not grieve the Holy Spirit of God, with whom you were sealed for the day of redemption. Get rid of all bitterness, rage and anger, brawling and slander, and every form of malice" (Ephesians 5:4); "Do not lie to each other, since you have taken off your old self with its practices" (Colossians 3:9); "Do not slander one another. Brothers and sisters, do not speak against one another. Anyone who speaks against a brother or sister or judges them speaks against the law and judges the law" (Titus 3:2); "You shall not give false testimony against your neighbor" (Exodus 20:16); "Brothers and sisters, do not slander one another. Anyone who speaks against a brother or sister or judges them speaks against the law and judges the law" (James 4:11a).

**Third: Eliminate doubts about God's work.** "But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind" (James 1:6).

**Fourth: Do not seek revenge, but forgive one another.** "Do not say, 'I'll pay you back for this wrong!' Wait for the Lord, and he will avenge you" (Proverbs 20:22). "Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everyone. If it is possible, as far as it depends on you, live at peace with everyone. Do not take revenge, my dear friends, but leave room for God's wrath, for it is written: 'It is mine to avenge; I will repay,' says the Lord" (Romans 12:17-19).

Furthermore, we need to build "spiritual walls" through discipline in prayer, meditation on God's Word, and practicing it daily. "The unfolding of your words gives light; it gives understanding to the simple" (Psalm 119:130), "Establish my footsteps in your word; do not let any iniquity have dominion over me" (Psalm 119:133). May God's Holy Spirit and His Word guide us each day, always living according to God's will and His teachings; help us to avoid and remove all sins and evils that harm our spiritual and physical well-being; help us grow spiritually each day, live to glorify God's name and spread the Gospel, God's Word to all peoples! Amen!

*The world is full of temptations,* *Material riches, do not draw near,* *Live with self-control and balance,* *Keep your spirit pure, overflowing with grace!* *Rely upon God's power, always trust,* *All-powerful, all-knowing—the True God,* *Meditate on His Word and pray,* *With all your heart and mind, hold firm your steps!*

(1) Faith Geiger, "Doctor Reveals The 4 Foods To Consider Cutting In 2026 That Could Be Worse Than Sugar", https://www.newsbreak.com/share/4416983253673-doctor-reveals-the-4-foods-to-consider-cutting-in-2026-that-could-be-worse-than-sugar?

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