Getting Rid of the Sugar
Let’s face it..most of us are sugar addicts….we love sugar in every form! No matter how health conscious we are…we love our sweets!
Consuming excess amounts of sugar comes with a price…. ranging from excess pounds to various health issues. Doctors recommend to limit the sugar intake to specific amounts in a day to stay healthy. The recommended amount of daily sugar for a woman is 6 teaspoons or about 100 calories. For men.. 9 teaspoons or approximately 150 calories.
Why do you get a rush when you eat a midday candy bar? The sugar in it — called a simple carbohydrate — is quickly turned into glucose in your bloodstream. Your blood sugar levels spike giving you the rush. Then come the low…Your body needs to move glucose out of the bloodstream and into your cells for energy. To do this, your pancreas makes insulin, a hormone. As a result, your blood sugar level may have a sudden drop. This rapid change in blood sugar leaves you feeling wiped out and shaky and searching for more sweets to regain that sugar “high.” So that midday candy bar has set you up for more bad eating.
Candy bars aren’t the only culprits…you may not have a sweet tooth… but crave Bagels, Chips or French Fries? These starchy foods are complex carbs that the body breaks down into simple sugars. Eaten without better foods, starches can make blood sugar surge and crash like sugar. White rice, white flour, and potatoes do this. Highly refined starches like white bread, pretzels, crackers, and pasta are worst.
Can you beat your sugar habit by quitting cold turkey? Some sugar detox plans urge you to avoid all sweets. That means all fruit, dairy, and refined grains. The idea is to purge your system of sugar. Diet changes like this are too drastic to keep up. Changes that you can do only for the short term mean you’ll fall back to your old habits. Try cutting out one sweet food from your diet each week. For example, pass on dessert after dinner. Slowly reduce the sugar in your coffee or cereal. Over time, you will lose your need for that sugar taste. You don’t have to give up sweetness. Just get it from other sources. Try fresh berries or pureed fruit on oatmeal instead of sugar. Explore fruit that’s dried, frozen, or canned fruit without too much added sugar.
There’s no need to go drastic. If you make small, simple changes to your diet, it’s easy to keep them up. Start by eating more fruits and vegetables. Drink extra water. Use fewer processed products, which hide loads of sugar. Start buying foods without sugar and add just enough to satisfy your taste. Cut out a little bit of sugar each week. After a few weeks, you’ll be surprised at how little you miss it. When you’re starving, every cookie cries out to you. Hunger robs you of the willpower to resist sugar cravings. Eating protein is an easy way to curb those cravings.
Sugar itself doesn’t cause diabetes. But lots of sugar splurges can point you there. Anything too much of anything, including sugar, can pack on pounds, for one thing. Heavy bodies have a harder time using insulin, the hormone that controls blood sugar. When your body resists insulin, blood sugar and your risk of diabetes go up. When you first cut back on sugar, you may feel bad. You may feel tired, listless, or edgy. Luckily, this is very short-lived. Get inspired by knowing that above all…. you’re on the road to better health.
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