According to Traditional Chinese Medicine (TCM), the issues associated with sweet foods extend beyond mere concerns of obesity or increased blood sugar levels.
Traditional Chinese Medicine View on Sweet Foods
According to Chinese food therapy (a branch of Traditional Chinese Dietary Theory that focuses on dietary practices), the nature of sweet foods is evaluated far differently than simply categorizing them as good or bad. Here are some insights about sweet foods from the TCM perspective:
1. Each organ system corresponds to a specific taste, and increasing that taste slightly can enhance the function of that particular organ. However, excessive amounts can lead to organ overload. In TCM, the sweet taste affects the stomach, spleen, and digestive system.
2. After meals, our natural inclination is to crave something sweet because sweetness aids digestion. Thus, a piece of fruit or a small piece of chocolate can help you relax and digest your food. However, if you try to satisfy your sweet craving with a cake that includes cheese, chocolate, peanut butter, and whipped cream, it can overwhelm your digestive system, leading to concerning symptoms.
Avoid addressing hunger with sweets
3. When your digestive system is overwhelmed by sweets, the most common consequence is known as dampness. This occurs when the digestive process is sluggish and fluid metabolism is obstructed. As a result, the body becomes overly moist, leading to edema (fluid retention). Symptoms like vaginitis, athlete’s foot, cystitis, urinary retention, mouth ulcers, and even excess body fat are considered consequences of dampness.
4. If dampness persists over time, it can transform into heat. This symptom is referred to as inflammation in Western medicine. Conditions such as gout, rheumatoid arthritis, infections, shingles, irritable bowel syndrome, and sinus issues are often regarded in TCM as both damp and heat-related.
5. An uncontrollable sweet craving is a sign that the digestive system is fatigued. Choosing to satisfy this craving will only exacerbate the situation.
6. The sweeter the food, the more likely the body is to develop dampness.
7. Sweet foods can be quite nourishing; if eaten and digested properly, they can provide energy, nourish the blood, and supply nutrients. However, moderation is key, and the right types should be chosen.
Choose appropriate sweets and consume in moderation
8. Sweet foods that are beneficial are those considered to have a warm, sweet nature (which are beneficial). These foods contain warmth and nourishment, including complex carbohydrates, proteins, rice, sweet potatoes, and root vegetables (such as taro, carrots, etc.), meaning they are sweet but not excessive.
Foods with a cool sweet nature (or “empty” sweetness, lacking substantial energy) should be avoided or consumed in limited amounts. These foods are cooler in nature and include simple sugars, raw sugar, refined carbohydrates, fruit juices, honey, artificial sweeteners, and most fruits. Except for fruits, these other foods typically do not provide calories, are low in nutrients, and contribute to dampness.
9. When your digestive system is uncomfortable due to sweet cravings or low energy, opt for warm sweet foods as they will uplift your mood, rather than stuffing yourself with cool, sweet pastries, cookies, candies, sweet breads, and similar foods.
Who Should Avoid Sweet Foods
Sweets are a favorite treat for many people; however, there are certain cases where one should limit or avoid these tempting delights, including:
- Individuals with type 2 diabetes, dyslipidemia, visceral fat, obesity, fatty liver disease…: Sugary pastries can contribute to weight gain and increased body fat. Additionally, prolonged sugar consumption raises insulin resistance, which exacerbates blood sugar levels, worsening obesity, fatty liver disease, and type 2 diabetes.
- Individuals with cardiovascular disease: Excess sugar consumption can lead to atherosclerosis, high blood pressure, and negatively impact heart health. More seriously, excessive sugar intake can lead to stroke.
Excessive sugar consumption can lead to atherosclerosis. (Illustrative image).
- Individuals with acne: Pastries often contain high amounts of refined carbs and added sugars, which can spike blood sugar and insulin levels, leading to increased androgen production, oil secretion, inflammation, and worsening acne conditions.
- Individuals with cancer: Excess sugar intake can lead to obesity, increased inflammatory response in the body, insulin resistance… reducing the effectiveness of cancer treatments and worsening the condition.
- Individuals with depression: High sugar consumption is linked to cognitive decline, emotional issues such as anxiety and depression, harming mental health, particularly in those already suffering from depression.
- Children: Children consuming excessive sugary pastries may lead to obesity, tooth decay, and other health issues.
Therefore, everyone should choose a sensible diet and become an expert in their own culinary choices.
