SUGAR: Gotta Love it and Hate it

Sugar


Well, I guess since I’m all official and all as a PRECISION NUTRITION COACH I should talk more about nutrition on the blog. So, I plan to write an informational piece about some topic in the VAST world of nutrition once a week or so.

Have any ideas of what you would like to see me write about? Leave me a comment!!

Today, we’re going to talk about our favorite food item.

Oh Yes!!

SUGAR

First, I will confess that I love all the sugary sweets. I love doughnuts. I love cookies. I love cakes. I love fancy coffee drinks. I love it all.

I even have a friend who owns a doughnut shop in my town and I would love to go visit her in her shop more often. But, me going to visit her would be like asking an alcoholic to go into a bar to chat with the bartender. That is how much I love doughnuts.

Unfortunately, eating a diet high in sugar is detrimental to our health and our body composition.

Here are a few examples of what too much sugar can do to you:

  • Chronic sugar intake can reduce the body’s ability to process carbohydrates.
  • The inability to process carbs leads to a reduction in insulin sensitivity.
  • And that leads to an increase in insulin response to meals.
  • Chronic high insulin response to meals leads to excess fat gain due to the insulin being chronically high.  The fat is typically held in the “love handle” and upper back areas.
  • And this poor carb tolerance leads to borderline or full-blown diabetes.
  • Glycation –> High amounts of sugar in the blood, caused by eating too much sugar over time, can cause the binding of sugar molecules to blood proteins.
  • Glycation causes decreased activity of the proteins  and that can lead to premature aging, Alzheimer’s, kidney disease, erectile dysfunction, joint pain, and altered vision…to name just a few.

Are you convinced that sugar in your is not a good idea?  I would imagine after all that.

What is the simple solution?  Oh, you would be right in saying, “Well, I just won’t eat any sugar then.”  That is an excellent start and commendable.  The only problem is how incredibly prevalent sugar is in our diets.  It is down right frightening.

Have you heard these words?  They are all synonyms for SUGAR:

  • Sucrose
  • Fructose
  • Glucose
  • Maltose
  • Dextrose
  • Maltodextrin
  • Hydroylyzed Starch
  • Invert Sugar
  • Corn syrup
  • Honey
  • Cane Sugar
  • Agave Nectar
  • Sugar Beets
  • High Fructose Corn Sweetener
  • Maple Sugar
  • Molasses

Sugar is everywhere!  And it is hard to limit your intake.  So, what is someone like you and me to do with this situation?

Become a LABEL DETECTIVE.  Before you buy anything turn it over and read the label. Any product with less than 5 grams of sugar per 100 grams of food, it is considered “low-sugar.”  So, shoot products with 5 grams or LESS of sugar.  Shoot for 0 grams whenever possible.

The sad thing is that sometimes food items you would never expect sugar to be added do indeed have added sugar.  Sometimes you’ll find it in frozen fruit, bread, dressings, fruit concentrates, and purees. You MUST scour those labels.  Make it a habit to read every label before you put it in the buggy.

Here’s another good rule of thumb:

BUY FOODS THAT DON’T REQUIRE A LABEL!!

Apples don’t have a food label with ingredients. 😉  Neither do sweet potatoes or squash or berries or bananas. You get the idea.

When you buy and eat foods in their most natural state you don’t need to worry about sugar. It is true that fruits have a higher natural fruit content than vegetables.  Eat more vegetables than fruit and you will be good to go.

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Confused? Do you feel like you need extra guidance? Send me a message and we can talk about NUTRITION COACHING locally or online.

I am always here,

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SUGAR: Gotta Love it and Hate it

4 thoughts on “SUGAR: Gotta Love it and Hate it

  1. Alex says:

    What about all of the fake sugars? They all make me feel like crap and give me headaches so I stay away from them. If I want something sweetened, I use raw honey. Good or bad?

    Like

    1. Sarah says:

      You should stay away from fake sugars. That’s a good post for later!! 🙂 Not only do fake sugars have all kinds of nasty chemicals in them your body doesn’t know the difference between fake and real. They may be calorie free but your body still processes them into fat, ultimately. YUCK! Point is, if you must have something sweet as well do at some point go for the more natural sugars, like honey and maple syrup, whenever possible. Make sense?

      Like

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