Ditch The Refined Sugar Now!
Studies show people with a high sugar intake may be at a greater risk of developing cancer and heart disease and can also create depression, produce weight gain, zap energy, deplete B vitamins, and increase the risk of obesity and diabetes.
“We are a culture addicted to sugar. On average, we consume 17 teaspoons of added sugar on a daily basis. That equals 68 grams of sugar or two 12-ounce cans of soda” according to TheCandidly.com.
These types of foods increase inflammation and pose significant health risks, including a higher risk of type 2 diabetes, cancer, heart disease, and depression.
They also contributes to obesity, energy depletion, and B vitamin deficiency, so it’s crucial to limit or avoid these sources of refined sugar.
Derrick Rose once said “Everybody’s got their poison, and mine is sugar.”
Understanding the impact of food on blood sugar levels is crucial for maintaining overall health.
“Refined sugar comes in many disguises apart from the white granules, you’re familiar with. Everything from brown sugar, to sucrose, dextrose, fructose, right through to corn and malt syrup come into play here. Processed foods, even of the savory kind often contain refined sugar” according to Diabetics Weekly.
A diet of low-fiber, refined white foods, alcohol, and candy can spike blood sugar and immediately impact your brain.
Refined sugar hides in processed and packaged foods, such as beverages, candies, pastries, baked goods, sauces and condiments.
Harvard Healthy Publishing says that “Consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease“.
It’s not only important that you select the right foods, but understanding the impact of food on blood sugar levels is crucial for maintaining overall health.
The way to do this is to consider the Glycemic Index (GI), which measures how quickly foods raise blood sugar levels.
This is an important tool for making informed dietary choices.
The Better Health Channel describes the GI index as “a way of ranking carbohydrate-containing foods based on how slowly or quickly they are digested and increase blood glucose levels over a period of time – usually 2 hours”.
Harvard Health Publishing says that “The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food’s glycemic index, the slower blood sugar rises after eating that food. In general, the more processed a food is, the higher its GI, and the more fiber or fat in a food, the lower it’s GI”.
It’s basically a scale that ranks foods based on how quickly they raise blood sugar levels, and foods with a GI (above 70) are rapidly digested and absorbed, causing a quick spike in blood sugar levels. Foods with a lower GI (below 55) are digested and absorbed more slowly, with a gradual rise in blood sugar levels.
“The amount of the carbohydrate-containing food you eat affects your blood glucose levels. For example, even though pasta has a low GI, a large serving can still cause the blood glucose levels to rise more rapidly than a smaller serving. This is what is called the glycemic load (GL)” according to the Better Health Channel.
The Glycemic Load (GL) takes into account both the quality and quantity of carbohydrates in a serving of food, providing a more accurate picture of how a food affects blood sugar levels. It considers the GI of a food as well as the portion size.
What’s interesting is that foods with a high GL have a greater impact on blood sugar levels compared to foods with a low GL, even if they have a low GI.
So again, portion control is key when it comes to the glycemic load.
Knowing the GI and GL of foods helps us make informed choices that support blood sugar management.
Understanding this helps people with diabetes or insulin resistance manage blood sugar levels.
Knowing these levels can also aid in weight management, and help with energy levels.
Diets low on the GI and GL may reduce the risk of chronic diseases like heart disease and type 2 diabetes.
🧊 Keep your blood sugar balanced by eating frequent meals throughout the day and start with breakfast.
🍯 Take Chromium and Alpha Lipoic Acid as they both balance blood sugar.
🧊 Stay away from simple sugars candy, or white processed foods like bread and pasta because they spike blood sugar and then it drops and you feel hungry.
🍯 Remove artificial sweeteners as they are 600 times sweeter than sugar.
🧊 Manage stress and enroll in a stress management program like hypnosis or bio feedback.
🍯 Know your triggers and plan in advance before you go somewhere.
🧊 Address hidden food allergies.
🍯 Use supplements like N-Acetylcysteine, Omega 3s and Vitamin D to help you deal with cravings.
To help minimize refined sugar intake, it’s best to consider increasing consumption of vegetables and fruits, and substituting processed foods with healthier alternatives.
Additionally, establishing a daily structured eating plan, and managing stress can help as well.
By reducing refined sugar intake and choosing foods with lower GI and GL values, you can better manage blood sugar levels, and support overall health.
Incorporating regular physical activity into your routine, can further improve your well-being and reduce the risk of chronic diseases.
Do you have a sugar addiction or need help curbing your sugar habit?
If so, please contact a local Naturopath, Nutritional Therapist or your doctor!
TOPIC: Ditch The Refined Sugar Now!
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