In this article I’m following up with Sugar in our diets, how addicting it really is and how we can change our sugar habit.
If you crave sugar, lose control and eat more than you planned to, you may be hooked on sugar.
Sugar actually fuels every cell in our brain, when you eat sugar your brain is happy. Sugar is the reward that makes your brain want more and more and MORE! All your doing is reinforcing this reward habit, which in turn, makes it really tough to break.
Sugar is a simple carb and quickly turns into glucose in your bloodstream. When you ingest it your blood sugar spikes (the high you feel midday after your eat a candy bar)
Simple carbs are also in fruits, veggies and dairy products however; these products also have fiber and protein to slow the process down. Table sugar, syrups, soda and candy don’t.
Your body moves glucose out of your blood sugar into your cells for energy. To do this your Pancreas makes the hormone, Insulin. This whole process’ result is a drop in blood sugar levels. Suddenly you feel shaky, tired and maybe a little depressed! Setting you up for disaster and bad nutrition choices. You start craving that “candy bar” or “soda” to get that up feeling again.
How about breads, chips and French fries? Are you craving these? These products are starchy complex carbs that your body breaks down into simple sugars. Eaten alone without better food choices to complement your meal, these starches can make your blood sugar spike. White flour, rice and potatoes do this. Processed white flour products are the worst.
Eating protein will also help curb sugar cravings. High Protein digests much more slowly, keeping that full feeling up. Lean chicken, eggs, nuts, beans and yogurt.
Fiber helps to fight the sugar habit also. High fiber gives you more energy to boot! No sugar, no crashing after.
Fruits, veggies and whole grains are all good choices; spreading peanut butter on an apple is yummy treat for a snack.
Get outside and walk, (I enjoy speed walking) ride your bike, go for a swim, whatever floats your boat, get outside and MOVE!
Artificial Sweeteners are out! They make it impossible to control your weight! They don’t do anything but keep you from breaking the sugar habit.
Listen and learn your body.
Sugar is sugar not matter in what form; honey, brown sugar, cane juice is not healthy! Remember, a calorie is a calorie, so choose wisely.
6 teaspoons is the max a day for women (= 100 cals)
9 teaspoons is the max a day for men (= 150 cals)
LOOK FOR the following when you read a label to AVOID:
- Agave nectar
- Brown rice syrup
- High fructose corn syrup
- Evaporated cane juice
- Malt syrup
KimberleyG Baerman CFT, CSFN, CMY 937-238-4507 cell 937-748-9905 office KimberleyG@baerfit.com