01/11/2013
Oh my Sugar tastes so good but….
What is sugar: a simple carbohydrate that your body uses for energy but provide little nutritional value.
Low nutritional Value: Cane juice/syrup, High-fructose corn syrup/sweeteners
Some Nutritional Value: Honey, Fruit juice/nectars/Molasses
Added sugar contributes tremendous extra calories and usually is in foods high in solid fats.
Why reduce sugar: To stop weight gain, triglycerides elevation, tooth decay, poor nutrition. Many scientists believe that sugar in our diet add to inflammation inside our bodies. This inflammation is the same idea as when you have an infected cut that is red and swollen. Scientists believe this is a key factor in aging. Also, cancer cells LOVE sugar and since we all have cancer cells in our bodies why would we want to feed them rather than our immune system kill them!
Tips to reduce sugar in your diet: First become aware of how much sugar you are taking in daily. Read the label on processed foods (see our previous post on label reading). After you know how much you are eating try to reduce your daily intake for one week in half. Continue until as long as you can to split the intake of your sugars in half each next week. Try to get as close to 15 grams of sugar a day as you can but don’t worry if you are a long way off, that is a very lofty goal and needs to be done slowly. Please do not use a sugar substitute as they are as bad or worse for you (another post later)…................. so try
Drinking water with a citrus slice – or just water, a cucumber wedge (makes it really refreshing) instead of sugar laden drinks.
Reduce your sugar in coffee and tea – watch the flavored creamers on the market as they are really filled with sugar.
Drink only 100% fruit juice but not very much as it is high in natural sugars. If you can, trying eating the fruit instead as you will have the taste you want and also the great for you fiber the fruit has. When you drink juice you are eating the calories and sugars of more than one fruit – usually much more without the fiber.
Our breakfast is usually very high in sugars. Cereals and pastries/muffins are loaded with sugars. Try different foods that are low in sugars but do eat breakfast. We still know it is the important meal of the day.
Avoid baked goods – no matter how great they look to your eyes they do not make your insides happy
Many condiments & preserves are loaded with sugars (except mustard). Try using spices to give more flavors. Make your own salad dressings – very easy and cheaper!
Processed or fast foods are normally high in sugars. I understand it is quick to pick up processed foods but I can guarantee that I can grab a meal just as quick as you and have low sugars (and fats) in it.
Check out these Websites on sugars, sweeteners, inflammation, heart disease, diabetis and cancer:
http://www.mayoclinic.com/health/added-sugar/MY00845/NSECTIONGROUP=2
http://www.sciencedaily.com/releases/2011/05/110526152549.htm
http://www.health.harvard.edu/fhg/updates/What-you-eat-can-fuel-or-cool-inflammation-a-key-driver-of-heart-disease-diabetes-and-other-chronic-conditions.shtml
