Can you Handle the Truth About Sugar?

Sugar and Weight Loss

 While most of us on a weight loss mission concentrate on lowering fats, many of us fail to consider the role that refined sugar plays in our diets and in contributing to our growing waistlines.

 sugar1Large amounts of refined sugar are often hidden in many of the foods and drinks we consume every day without us even knowing it.

 This article discusses why an excessive level of refined sugar in our diet is bad and provides some tips for reducing it.

 Sugar facts

 A can of soft drink has 39gm of sugar per serve…(our average is 22gm a day). It should be around 40gm total including natural sugar from foods.coke

 Although many of us think of sugar as being a relatively simple concept, the fact is that sugars can be quite complicated to understand.

 From a weight loss perspective it is very handy to know a few facts about sugar, such as the various names it comes under, etc.

 Here are a couple of handy to know facts about sugar:

On food labels sugar can be listed as brown sugar, palm sugar, cane sugar, corn syrup, fructose, fruit juice concentrate, glucose (dextrose), high-fructose, honey, invert sugar, lactose, maltose, molasses, raw sugar, (table) sugar (sucrose), syrup.

All sugars contain 17 kilojoules / 4 calories per gram.

Simple sugars on their own have no nutritional value (no vitamins, minerals, etc).

Experts suggest that it is ok for sugar to constitute up to 10 per cent of our total energy intake per day.

The average Australian currently consumes more than 40 kilograms (90 pounds) of sugar per year, which is equivalent to around 22 teaspoons and equals 1840 Kilojoules / 440 calories per day.

In Australia , the consumption of soft drinks, which are sweetened with sugar, has increased by 30 per cent in 10 years.

 The effects of sugar

fat-person

 As well as knowing the facts above, it’s also useful for us to know the various effects sugar has on our bodies.

 From a weight loss perspective, we know that sugar:

Can add a lot of empty calories to our diet.

Increases our blood sugar and insulin levels which can cause our bodies to begin storing and stop burning fat.

Can cause an insulin drop (following a surge) which can leave us feeling tired and hungry (usually for something else very sweet).

Needs valuable vitamins and minerals to digest which our bodies draw from existing stores reserved for other roles such as fat burning and muscle building.

May replace other foods that are high in vitamins, minerals and other important nutrients in our diet.

In addition to the above, it is believed that an excessive consumption of sugar may play a role in the formation of many diseases. Although there is still a great deal of debate surrounding these claims, sugar is said to contribute to these diseases by, among other things:

Suppressing the immune system.

Upsetting the body’s mineral balance.

Contributing to hyperactivity, anxiety and depression.

Contributing to a weakened defense against bacterial infection.

Causing kidney damage.

Increasing the risk of coronary heart disease.

Interfering with the absorption of calcium and magnesium.

Contributing to diabetes.

Contributing to osteoporosis.

Causing food allergies.

Increasing fluid retention.

But I don’t add that much sugar to my cooking or meals

 That may be very true for the vast majority of us.

 But what many of us don’t realize is that most of the sugar in our diet comes from the processed foods that we eat, not the sugar that we add to our cooking and meals.

 Reducing our Sugar Intake

 Because sugar is addictive and most of it is hidden in the foods and drinks we enjoy everyday, reducing sugar in our diets is not easy.

 Having said that, there are some things that we can all do to gradually reduce the amount of sugar we consume each day to a more healthy level and in doing so help us lose weight and improve our waistline.

 If you want to reduce the sugar in your diet, here are some things you might try:

Learn to enjoy foods that are naturally sweet, without added sugar.

For every cup of sugar indicated in a recipe only use 2/3 to 3/4 of a cup and replace omitted sugar with an equal amount of non-fat dry milk to increase the nutritional value.

Use spices and herbs such as cinnamon, nutmeg, cloves and ginger to enhance the flavor of foods naturally.

Make homemade sauces and toppings with less sugar.

Use dried or fresh fruit or frozen fruit juice concentrates to sweeten cereals and baked goods instead of table sugar.

Take your time shopping and read labels to reveal hidden sugar and gain information on the overall nutritional value of foods.

Buy fresh fruits or fruit packed in water instead of syrup.

Buy fewer foods high in sugar such as biscuits, chocolate, soft drinks, and baked goods.

Be careful not to replace foods high in sugar with foods high in fat and sodium.

Drink 100 percent fruit juices, water or unsweetened sparkling and mineral waters, instead of cordial and soft-drinks.

When reading “Nutrition Facts” labels remember that 7 grams of sugar is equal to around 1 tablespoon of sugar.

Avoid heavily sweetened breakfast cereals - go for ones that have 10 grams of sugar or less per serving.

Energy bars and drinks are a common source of hidden sugar - look for ones that have less than 12-15 grams of sugar per serving.

Be wary of reduced fat and fat-free products, sugars are often added to mask the loss of flavor when fat is removed cutting out fat, but not necessarily calories.

Limit sweetened beverages like milkshakes and coffee drinks, which are deceptively full of sugar and calories.

Mix fresh or dried fruit into plain yogurt, many fruity yogurts are loaded with added sugar.

Learn to appreciate the natural tartness of fruits like grapefruit, strawberries and other berries.

Choose fruit when it’s in season and it shouldn’t need any added sweetness.

If you must drink soft-drinks chose the smallest sized can or bottle you can find - soft drinks are now commonly sold in 600ml bottles, which provide at least 12-15 teaspoons of sugar.

Be mindful that fats and sugars are often found together in foods like chocolate, biscuits and cakes making them particularly bad for those of us with weight loss goals.

If we control the amount of sugar that is added to products like Weet Bix and Vita Brits, we may be able to consume less sugar than if we eat pre-prepared cereals like Coco Pops and Fruit Loops.

Be cautious with products labeled “no sugar added” - this doesn’t mean that the product doesn’t naturally contain a lot of sugar.

Remember that while all sugars contribute four calories per gram, some foods contain more concentrated sources of calories than others - for example, a teaspoon of table sugar contains 16 calories, a teaspoon of Honey contains 22 calories, while a teaspoon of orange juice or applesauce has just four calories, and also contains vitamins, minerals, and fiber.

Make a habit of eating at least three good meals per day - one of the best ways to overcome cravings for sweets is to eat balanced meals at regular intervals throughout the day.

Try to avoid having dessert with a meal that is high in carbohydrates like pasta, bread, or rice.

Try to incorporate more wholemeal carbohydrates (wholemeal pasta, brown rice, etc) into your diet.

Try limiting dessert to once or twice a week.

Use sugar substitutes (stevia is the best) in recipes and hot drinks instead of sugar. I will post about artificial sweeteners soon.

When you eat foods that contain added sugars, choose foods that also contain nutrients like vitamins, minerals or fiber.

Know how much sugar is in the foods you eat by looking them up in the Nutritional Food Tables available free on this website.

 Conclusion

 While most of us on a weight loss mission concentrate on lowering fats, many of us fail to consider the role that refined sugar plays in our diets and in contributing to our growing waistlines.

 This article discussed why an excessive level of refined sugar in our diet is bad and provided some tips for reducing it in our diets.

Scott Williams

Succeed CEO

Tags: , , , , , , ,

12 Responses to “Can you Handle the Truth About Sugar?”

  1. There is a definite need for something different to the present right wing Press Cartel. It is a truth that most of the world’s media is operated by right wing capitalists. Their intention is to spread the virus of capitalism and increase the world’s gap between rich and hardship. Left Insider promotes left wing news from reliable sites such as Novara and Buzz Feed etc. Everyone has the birthright to maximise our own potential and we all have the obligation to assist others achieve theirs.

  2. Paz Raymos says:

    There is a real demand for an alternative to the current right wing media Cartel. It is a fact that the largest part of the planet’s news provision is owned by right wing moguls. Their intention is to propogate the cause of capitalism and increase the planet’s gap between wealthy and hardship. Left Insider provides left wing news from reputable sites such as Left Futures and The Canary etc. We all have the birthright to maximise our own potential and we all have the duty to assist others maximise theirs.

  3. Bitcoin has experienced amazing increases during the last years and there are now those that are claiming that the success is about to burst and the currency plummet. Some of us continue believe in the idea of a user owned currency away from the control of the banks. We don’t accept that the currency is finished. We shall be staying with Bitcoin and I am quite certain that it will continue to rise more steeply than before.

  4. Bitcoin has shown incredible increases during the last year and there are now some who are claiming that the success is soon to end and the currency crumble. Many of us continue to believe in the concept of an independent currency away from the control of the banks. We do not accept that Bitcoin is past it’s best. We shall be sticking with Bitcoin and are quite certain that Bitcoin will continue to rise more steeply than previously. Banks are getting concerned about the expansion of crypto currency. Their worry is driven by the fact that bitcoin does not incur large fees. crypto-currency fees are a small part of the transaction compared to the charges that high street banks charge. Using a manual platform similar to Bitcoin Surfing will give you the opportunity to see what new deals which are available related to bitcoin. Mining Bitcoin can be a great way to start growing a Bitcoin fund. Open a free crypto-currency account at Coinbase and you will be given $10 deposit of Bitcoin free to get you going. There are lots of offers to get you working with crypto currency and Bitcoin Surfing is the perfect way to begin. Best of all it won’t cost you anything.

  5. 591564 269461Merely wanna input which you have a very nice web website , I enjoy the pattern it truly stands out. 209505

  6. 656971 649493Respect to author , some excellent details . 189844

  7. 111428 213823This internet site is my breathing in, very great pattern and perfect content . 68893

  8. 866302 605222Does your internet site have a contact page? I?m having trouble locating it but, I?d like to send you an e-mail. I?ve got some suggestions for your weblog you may be interested in hearing. Either way, great weblog and I appear forward to seeing it develop over time. 92411

  9. 669225 997817There is noticeably a bundle to learn about this. I assume you produced specific good points in attributes also. 873885

  10. 9491 68737Thanks for the post, was an intriguing read. Curious as to how you came about that solution? 490428

  11. horoscope says:

    405263 162709I dugg some of you post as I cogitated they were quite beneficial invaluable 48648

  12. 637918 679075There exist a couple of a lot of different distinct levels among the California Weight loss program and each and every a person is pretty crucial. You are procedure stands out as the the actual giving up with all the power. weight loss 750518

Leave a Reply