Okay so most of you already know that eating too many sweets is a recipe for disaster where weight loss is concerned. If you didn’t know, here’s why. Sugars are the simplest form of carbohydrate – which can be natural such as lactose (milk sugar) or fructose (fruit sugar) or can be refined such as sucrose (table sugar). All starchy and sweet foods (even fruits) raise blood sugar quickly. When eaten they are rapidly absorbed into the bloodstream, causing a rise in the hormone insulin which acts to clear sugar and fat from the blood and to be stored in the tissues for future use. This causes weight gain.
All carbs are not bad. As noted earlier, good foods such as fruit contain sugar however these types of food are good for you. We want you to stay away from the overly sweet food such as candy,cookies, pastries, pies, cake, soda, and ice cream. You know the ones that your sweet tooth craves. The foods and drinks that contain large amounts of white sugar, and high fructose corn syrup (the main culprits that are making you fat). Keeping this in mind, we need to reduce the amount of sugar that we eat. Yes, it’s hard but, here are a few tips to help you win the fight the battle with your sweet tooth.
- Gain awareness of the many names of sugar as they appear on food labels. Sugar is called fructose, maltose, dextrose, cane sugar, turbinado, organic sugar, brown sugar, raw sugar, high fructose corn syrup, and corn syrup, just to name a few. Even if the label says “sugar-free,” watch out. Sugar-free products may still contain some form of sugar alcohols, like sorbitol, mannitol, and xylitol . These sweeteners have as many or more calories as sucrose, so your ice cream may be as fattening as the real thing. And these sweeteners can cause diarrhea.
- Drink plenty of water. Choose water over Juice and Soda. They not only add extra calories to your diet, many juices and soda contain large amounts of sugar and high fructose corn syrup. One can of soda contains about eight teaspoons of sugar alone.
- Choose fresh fruits for snacks and desserts instead of processed, high-sugar foods- Natural sugars in foods are part of a complex carbohydrate package that provides fuel and energy for your body. Eating natural-occurring sugars in fruits, vegetables, and grains is a healthier way to get your sweets. Sugar combined with fiber and other solid foods metabolizes more slowly and keeps your blood sugar more stable.
- Remember that processed foods act like sugar in the body, so stay away from white bread, white pasta and white rice when you are trying to reduce the amount of sugar you consume. Replace these with whole grain versions for a slower burning food.
- Stay away from artificial sweeteners! Aside from being a chemical and not a food, artificial sweeteners are much sweeter than regular sugar. Studies have shown that zero calorie sweeteners cause weight gain by tricking the body into thinking that they are the real sweet. Because artificial sweeteners are much sweeter than sugar, people overeat when exposed to sugar, trying to reach the sweetness of the fake.
- Try natural sweeteners like raw honey, maple syrup, or agave nectar in place of sugar. These sweeteners are less processed than sugar and still have their nutrients intact. Although they have calories like sugar, they do not cause weight gain as quickly because they burn more slowly in the body. If you want a zero calorie sweetener, try stevia leaf, an herbal supplement that is extremely sweet and can be found in your local health food store.
We aren’t telling you not to EVER eat anything sweet. Eat your sweets in moderation. There is a free day in this program. Pick this day to treat your sweet tooth.
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