Unlock the expert strategies you need to kick this harmful habbit for good.
We all know smoking kills, but did you know sugar could be just as harmful if not worse? You’ll learn about the following in this post –
- The disgusting truth about why sugar is killing you
- The basic mechanics of sugar and how it is harming your health
- How to get yourself off sugar and on to a healthier eating plan
How Sugar is Slowly Killing You?
You will wonder, how something which tastes so good can potentially kill you? Is it a fact or a myth? You need find it out then.
Consuming refined sugar definitely does no good to your health but if you can do it moderately then it poses no harm. Know more about the different varieties of sugar – from unrefined to refined – and their different purposes here.
So where is the problem, then you’ll ask because you do not seem to remember eating heaps of sugar. You might be wrong here, even if you are not addicted to eating desserts still unknowingly you are consuming way more sugar than its healthy for you.
Sugar is the key ingredient that food manufacturers add in huge amounts, do you know why? Because sugar is addictive, it gives you a sense of pleasure when it hyper activates the pleasure hormone – “dopamine”.
The sugar consumption is high mostly in developed countries and it has reached nearly 150 pounds of sugar per person per year in America and UK alone.
As our body do not process refined sugar, 100 of pounds hang around your belly as fat. Many scientists doctors and specialists in the field of medicine repeat this warning over and over:
If you keep on ingesting refined and processed sugar, your body will slowly develop insulin resistance, this is the reason for fat accumulation at first place. And over a long period of time, that insulin resistance becomes full blown diabetes.
Don’t eat refined sugar, but if you do, then do it in moderation and under strict limits.
The Real Problem with Sugar
After you eat or drink something high in sugar, you get an instant surge of energy which usually fizzes down as fast as it came.
This energy boost is also known as sugar rush, which is nothing but all that sugar gets directly mixed in your bloodstream spiking your blood sugar levels.
This continues every time you eat sugar rich foods and drinks, and slowly you metabolism refuses to process that extra sugar you kept feeding. Instead it starts storing it as fat, and you know excess fat causes a plethora health problems.
Not sure how much sugar is sneaking its way into your food?
Consider the following as a wake up call-
- Sugar is added to canned vegetables and fruits to keep them fresh
- Sugar is to fish for a glossy look
- Up to 2 cups of sugar or artificial sweetener is added to soft drinks – even those that are marketed as diet or zero calorie (these are full of chemicals, and more dangerous)
- Sugar is added to patties, such as turkey burgers or ground beef, to reduce the amount of shrinkage and make them juicy
- Sugar is hiding condiments such as ketchup, mayo and even low-cal salad dressings, often under the names glucose, lactose, high fructose corn syrup, honey, hydrogenated starch, xylitol, sorghum and molasses
- Sugar (plenty) is hidding in most processed breads found at the grocery store. It may not taste sweet, but check the nutrition label.
The World Health Organisation (WHO) strongly recommends we reduce our daily intake of free sugars to less than 10% of our total calorie intake (about 12 tsp per day). It calls for a further reduction to less than 5% (about 6 tsp per day) if possible.
So Are You Eating Too Much Sugar? Hell ya!
Fructose vs glucose
Accorting to BBC, in the sugar debate fructose is often portrayed as the villain. But is fructose, also known as fruit sugar, worse than other sugars?
Fructose in the body
Concerns about fructose focuses on how it is processed by the body. All cells in the body can process glucose, whereas only the liver can process fructose in significant amounts, which means that excessive consumption may tax the liver.
It has also been suggested that fructose interferes with the proper functioning of the hormones Ghrelin, which signals hunger to the brain, and leptin, which generates a feeling of satiety. This may make us to over-eat.
Could fructose be healthier than glucose?
Some claim fructose is healthier than other sugars as it has a low glycaemic index so does not raise blood sugar levels as much as glucose. In fact, as of 2015 food manufacturers in Europe who substitute other sugars with fructose can put a health claim on their products.
What’s the verdict?
A problem with research in this area is that studies involve consuming fructose in far greater quantities than we would eat in a regular diet, so they are not easy to draw conclusions from. Overall there is a consensus that there is no significant difference between fructose and glucose in terms of their implications for health.
How to Easily Reduce Your Sugar Intakes?
The Types of Sugar
By now you might have already decided to use sugar free alternatives i.e. artificial sweetener, but you do not realise it is of no good either. They both react the same way with your brain, and do nothing to help your brain get a sugar detox.
Studies have shown that artificial sugars comes with their own set of health issues, one of them is cancer. If you love your life and want to live healthy, without the risk of getting obese, diabetic or develop a range of cancerous diagnoses then limit your sugar intake today.
All added sugar goes through a chemical process before it goes from the farmer’s hands to your grocery store shelves, and that equals a ton of toxic chemicals your body has to deal with – and that it can’t deal with.
It’s a no brainer, isn’t it? Sugar isn’t your friend. It’s quite the enemy in an entertaining disguise.
Check if sugar is hiding under these names
- Hydrolysed starch
- Agave nectar
- Corn syrup
- Rice malt syrup
- Golden syrup
Kick the Sugar Habit to Take Back Your Health – The Sugar Detox
Regardless what you weigh now, regardless how much of a risk you are for diabetes, or how desperately you want to get rid of the excess sugar in your life, you can take back the control.
1) You do not need to go cold turkey to reduce the risk of diabetes or obesity
You had been living a high sugar lifestyle for decades now, so it makes sense start slow otherwise you will wake up in the middle of the night and start binging.
Start slow, give up one sugary thing every week, cut down your soda intake slowly. Carry healthy snacks with you, you mostly binge sugary snacks later in the evening while you are mostly drained, eat it then.
How will you give up sugar in your life? By remembering the Why.
Why are you letting go of high sugar foods? Because you respect yourself. You love your body. And you want to live the best life possible.
2) Focus of whole food diet (eliminating at least 75 percent of processed food)
It is the simplest way to control sugar yet most difficult to implement. You start with your refrigerator, and toss or give away anything that is convenient. In other words, foods that are boxed up, jarred or bagged, chips, cookies, pre-packeged frozen entrees, ready to eat soups.
Anything that is already prepared and ready for consumption is almost certainly loaded with sugar. Learn how to cook your own meal with fresh whole fruits and vegetable and grass fed meat.
3) It’s about repositioning your pantry
Sugar is an addiction and you will soon fall in its trap easily of something that you love is right there in your pantry. Stand by strategising with an ‘out of sight, out of mind’ approach.
Don’t want to be tempted with sweet treats, leftover birthday cake and soda anymore? Then reposition the items in your refrigerator, you no longer end up in a staring match with your guilty pleasure foods.
4) Search out natural sugar to satisfy your sweet tooth
It may not be as enticing to grab an apple instead that doughnut, but your improved health is worth the effort to turn to the whole foods that are from the earth, rather than mindlessly chomping away on foods that are stuffed with chemicals, developed in a manufacturing plant.
5) Swap out dessert for gum
Sometimes you can’t seem to control your sweet tooth (despite being informed about what sugar is and does to your body). When a bad craving hits it’s better to chew a stick gum – in order to forgo that peice of pie.
6) Visualize your health goals
As you learn how to limit your sugar intake (soon enough your sugar craving will be a part of your past), you’ll find that one of the most powerful tools to stay away from manufactured stuff is the tool you’ve always had at your disposal: your mind. So use it to the fullest!
7) Read the nutrition labels
Now you know what secretive language food suppliers use for the word “sugar”. You’re one step ahead of the vicious cycle that sugar and corn growers have ensnared consumers in. Before buying any new product, look for terms such as “high fructose corn syrup”, “sucrose”,”glucose”,”honey”, “dextrose” and “concentrated juice”.
8) Eat more complex carbs
Avoid simple carbs and sugar at all costs(cookies, pizza, burgers, chips, etc) replace that calorie intake with complex carbs (steel oats, spinach, soybeans, sweet potatoes, jicama, broccoli, black beans, oranges). The difference is that latter takes a lot longer for your body to break down, keeping you from a nasty sugar crash.
Dining Out – Tips and Tricks for navigating menus and making healthy choices (During the 10 day sugar detox)
Avoid: Fried foods, anything breaded, sandwich, wraps and pre-mixed dressings.
Enjoy: Bun-less or lettuce-wrapped burgers and salads with lemon or vinegar and olive oil.
Avoid: Unless you know the restaurant well enough to make special requests for no MSG and only sauces without sugar, it’s best to avoid Chinese food. Many of the sauces contain hidden sweeteners.
Avoid: Skip the naan and rice. Ask about flour/gluten in sauces and spice rubs.
Enjoy: Meats and veggies that are grilled or roasted and not drowning in sauces. Tandoori meats are often marinated in yogurt, so they’re okay.
ITALIAN FOOD & PIZZA
Avoid: Bread, pasta, and breaded meats. Ask about sauces and preparation of items(meatballs often contain breadcrumbs). There is simply no great way to enjoy a healthy version of pizza
Avoid: Rice (white and brown) is okay, but also sugar, which is not. Also avoid anything fried or tempura battered, imitation crab, and most sauces.
Enjoy: Sashimi or broiled fish, just be sure to ask about sauces used and avoid soy sauce.
Avoid: Tortialla shells and chips(both corn and flour), beans, and rice(or eat limited portions). Vegetarians: Have some beans but go lightly on the rice.
Enjoy: Meat, Salsa, and guacamole – often you can ask for these ingredients to be placed over a salad or with vegetables. Ask for raw celery or carrots to dip into guacamole. Ask for a side of vegetables to add to your entree.
Avoid: Sauces that contain peanuts. Also avoid noodles and desserts.
Enjoy: A curry dish or other coconut milk-based dish without rice.
Some More Tips and Tricks for Smart Dining
Think ahead and don’t arrive starving. Eat a small snack of some nuts or nut butter, or even a few bites of avocado or leftovers meat before you head out the door. Preview the restaurant’s menu online before you go.
Pass on the bread basket – it’ll keep temptation away! Ask for sliced veggies or olives instead. Make substitutions. If a meal comes with French fries, bread or pasta, simply ask that the kitchen either leave it off of the plate or substitute some vegetables instead.
Fats and Oils Guide
Cleaning up your diet by using the right fats & oils is essential to improving your health.
WHICH TO EAT?
SATURATED Oils (IDEAL FOR HOT USES)
PLANT SOURCES – organic, unrefined forms are ideal Coconut oil, Palm oil (from sustainable sources)
ANIMAL SOURCES – pasture-raised/grass-fed & organic sources are ideal Butter, ghee/clarified butter, duck fat, lamb fat, lard, schmaltz (chicken fat), tallow.
UNSATURATED Oils (IDEAL FOR COLD USES)
Organic, extra-virgin, & cold-pressed forms are ideal Avocado Oil, Nuts & Seeds (including nut & seed butters), nut oils (walnuts, pecan, macadamia), olive oil, sesame oil, Flaxseed oil (high in poly-saturated fatty acids, so consume in extreme limited amounts)
NOTE: Unsaturated fats – often called oils as listed above – are typically liquid at room temperature and are easily damaged (oxidised) when heat is applied to them. You do not want to consume damaged fats; therefore, cooking in these fats is not recommended.
WHICH TO DICTH?
Man-made fats are never healthy. Trans fats are particularly harmful.
“Butter spreads”, including oil blends like Earth Balance, Benecol, and I can’t believe it’s Not Butter, hydrogenated or partially hydrogenated oils, margarine.
These oils are highly processed and oxidised easily via one or more of the following light, air or heat. Consuming oxidised oils is never healthy. Canola Oil (Rap seed oil), Corn Oil, Grape seed Oil, Rice Barn Oil, Soybean Oil, Sunflower Oil, Vegetable Oil.
SNEAKY SUGAR SYNONYMS
NATURALLY DERIVED ARTIFICIAL
HIGH FRUCTOSE CORN SYRUP (THE POISON)
HIGH FRUCTOSE CORN SYRUP also known as HFCS, is the poison that food manufacturers are adding in every foods products you could think off, which is spreading epidemics like obesity and diabetes.
This post will remain incomplete without the special mention of HFCS, so saved teh best for the last.
HOW IT’S MADE?
The more highly refined a sweetener is, the worse it is for your body. For example, high fructose corn syrup (HFCS) and artificial sweetener are all very modern, factory made products.
Honey, maple syrup, green leaf stevia (dried leaves made into powder), and molasses are all much less processed and have been made for hundreds of years. In the case of honey, almost no processing is necessary.
As a result, I vote for raw, organic, local honey as the ideal natural sweetener after your 10 day sugar detox.
WHERE IT IS USED?
This is a reality check. When you read the ingredients in packaged, processed foods, it becomes obvious that most of them use highly reined, low-quality sweeteners.
Food manufacturers even hide sugar in foods that you didn’t think were sweet! Many foods that have been made low-fat or non-fat have added sweeteners or artificial sweeteners avoid these products!
HOW YOUR BODY PROCES IT?
Here’s where the high-fructose corn syrup (HFCS) commercials really get things wrong: Your body actually does not metabolise all sugar the same way.
Interestingly enough, sweeteners like HFCS were viewed as better options for diabetics for quite some time because the high fructose content of both requires processing by the liver before the sugar hits your bloodstream.
This yielded a seemingly favourable result on blood sugar levels. However, it’s now understood that isolated fructose metabolism is a complicated issue and that taxing the liver excessively with such sweeteners can be quite harmful to your health.
Fructose is the primary sugar in all fruit. When eating whole fruit, the micronutrients and fiber content of the fruit actually support proper metabolism and assimilation of the fruit sugar. Whole foods for the win.