What is sugar? Sugar is a carbohydrate that is found naturally in honey, fruits, vegetables, and milk. The body converts some of the sugar you eat into glucose which can be used as fuel for energy by cells throughout your body. When we consume too much sugar it also causes an increase in insulin levels, which leads to hunger cravings and weight gain. If left untreated this cycle will result in diabetes, heart disease, and other illnesses. In addition to these risks, there are many other health risks associated with eating too much sugar like elevated triglycerides (blood fats), inflammation, dental cavities, and tooth decay just to name a few. This blog post will provide information on how to avoid
The biggest effect that sugars have on the body is increasing the body’s insulin levels. The release of insulin is an automatic response when there is an increase in glucose detected in the blood. Insulin is required to bind to receptors on the cell wall to allow the glucose to enter the cell to be turned into energy. A major problem occurs if you have constantly high blood glucose levels as the receptors become less sensitive to the insulin and this is known as insulin resistance and leads to Type 2 Diabetes. It is also known that increased levels of glucose in the blood make our body extremely acidic. This leads to inflammation throughout our body and is highly linked to the development of autoimmune conditions, cancer, heart disease, and many more conditions.
The health consequences of sugar consumption are many, however the most common and often most frustrating for many is the issue of weight gain. Many people do think their diet is not too bad because they are either not aware of what foods contain high levels of sugar or they are unaware of their body’s reaction to carbohydrate metabolism. My experience in the clinic with clients experiencing weight gain and hormonal imbalance is that 80% of the problem is related to their sugar-laden diet, which they thought was actually a pretty healthy diet. Other consequences include, as briefly mentioned hormone imbalance leading to increased uncomfortable menopausal symptoms, polycystic ovarian syndrome, and the development of Type 2 diabetes which for many would have been avoidable if they had just known this information.
So, how can you cut back on your sugar intake, well first you need to be aware that sugar is not just the white stuff in the sugar bowl you spoon into your coffee. Cakes, sweet biscuits, dry biscuits, soft drinks, lollies, ice-creams, juice, bread, pasta white rice, and flour are all forms of sugar. Why? Because in the bloodstream they all break down to sugar and they all have very low nutrient value. They are empty-calorie foods that just turn to sugar in the blood is the message I would like you to understand.
The first step to reducing your sugar intake is to begin to shop only the fresh food aisles in the supermarket and remove all packaged foods and the above-mentioned foods from your diet. A diet of only fresh vegetables, meat, and two fresh fruit selections per day, you can also include nuts, seeds, yogurt, cheese, and whole grains. Small amounts of whole grains, sourdough rye bread, rolled oats, brown rice, quinoa, and legumes. Ensure you have a protein serve with every meal as protein will help to prevent you from having sugar cravings. Keep the sweet treats that we mentioned earlier for treats only once a week maximum. Make sure you have been eating clean for some time before you reintroduce your sweet treats.
These days finding alternatives is so much easier than in the past, there are many websites that have sugar-free and low carb recipes. You will find local stores that stock alternative natural sweeteners and fresh foods you can use as alternatives to your old pre-packaged and high carbohydrate options. There are many websites that sell all sorts of different alternatives you can try my Verdure Natural Health Online Store for some great sugar-free baking, cake mixes, and alternative natural sweeteners and protein smoothies.
Remember we crave sweets because we can not make energy effectively, your body is acting properly, it is unable to make energy from the food you are consuming. For as long as you continue to consume foods that are high in carbohydrates, you will likely continue to crave those foods. Because your body can not make energy effectively. Along with this, you are likely to be experiencing extreme tiredness, brain fog, low energy levels, mood changes, and much more. If you are feeling like this there are lots you can do why not book an appointment today. If you know someone who would really benefit from this blog post please share it with them it might just be the best gift you have ever given them. Also if you become a client of Verdure Naturopathy you will automatically be provided with a 5% VIP Coupon code to purchase products in our online store at 5% below Recommended Retail Price, our gift to your for trusting us with your health and wellness.