It’s everywhere, on everything, it’s all around us. Having been eating clean recently and going into a local small supermarket, I was stunned by the number of sugar products facing me when I walked through the door. So bad is it for our health that prompted by Jamie Oliver’s discussion that the Government are going to debate the introduction of a Sugar tax.
Unless you want to be a hermit, socialising & heading out for food can be tricky, but not impossible
Here are some tips to keep you on track & off the addictive stuff:
1: Don’t add it to foods
This is the easiest and most basic way to immediately reduce the amount of sugar you’re eating. Biggest targets: coffee and tea.
2: Don’t be fooled by it being disguised as “healthy sugar”.
Brown sugar, turbinado sugar, raw sugar, agave nectar – it’s all pretty much the same thing as far as your body is concerned.
3: Make a real effort to reduce or eliminate processed carbohydrates.
Most processed carbohydrates — breads, biscuits, pastas & snacks, are loaded with flour & other ingredients that convert to sugar in the body almost as fast as pure glucose. Wholemeal options will reduce the speed at which it’s absorbed so this might be the first step.
Sugar gets stored as triglycerides, which is a way of saying fat.
4: Watch out for “fat-free” snacks
One of the biggest myths is that if a food is fat-free it doesn’t make you fat. Fat-free doesn’t mean calorie-free, and most fat-free snacks are loaded with sugar, keeping you locked into sugar addiction.
5: Become a food detective
To reduce sugar, you have to know where it is first. Start reading labels.
6: Beware of artificial sweeteners
Unfortunately, they can increase cravings for sugar. they signal to your brain that a sugar hit is coming and when it doesn’t arrive the body craves sugar even more. There is also evidence that some of them worsen insulting sensitivity. it has been suggested that they can also deplete the body’s stores of chromium, a nutrient crucial for blood-sugar metabolism.
7: Do the maths
Look at the label where it says “total sugars” & divide the number of grams by four. That’s the number of teaspoons of sugar you are ingesting. This exercise alone should scare you to death.
8: Limit fruit
Fruit has sugar, but it also has fibre & good nutrients. Just don’t overdo it, moderation in all things. Go for vegetables as much as possible.
For fat-loss purposes, 1 or 2 small servings a day of the low-glycemic fruit is best (grapefruit, apples, berries).
9: Eliminate fruit juice
It’s a pure sugar hit with none of the fibre and less of the nutrients that are found in the fruit.
Hope that helps you understand sugar a little better. I think it’s a shame we have to resort to acts of parliament to highlight this danger to our health. The rise in obesity and levels of diabetes is horrifying. The fact that children are now suffering what was once called maturity-onset diabetes (type 2) means that we should all wake up to the dangers of this oh so delightful and addictive foodstuff and make a stand for ourselves and future generations.