The first issue is an excess of glucose. When we over-fuel our bodies, which is very easy with high sugar foods, the liver runs out of storage capacity.
Excess sugar is converted into fatty acids and then reabsorbed into the body. This is then stored as body fat in your belly, hips, chest...and pretty much everywhere else you don't want it.
The second issue is an overabundance of insulin. Insulin is a critical hormone in the body that is released in large amounts whenever you consume a "simple" carbohydrate, which includes white bread, white rice, baked white potato, bagels, croissants, cornflakes, cake, sugary drinks, beer, and anything with high fructose corn syrup on the nutritional label.
When insulin levels rise, the body's fat-burning process is halted, allowing the sugar that has just been consumed to be used for energy right away.
Sugar is shuttled into your muscles, but once the energy stores in your muscles are depleted, the excess sugars are converted and stored as body fat. There are numerous ways to drastically reduce the amount of sugar in your diet, and I'll share ten of them with you today. First, here's a quick rundown of the various types of sugar.
Sucrose - is derived primarily from sugar cane or sugar beets.
High fructose - corn syrup (HFCS) is a liquid sweetener made from corn introduced into our diets in the 1970s. It is not technically sugar.
Fructose, maltose, and dextrose are sugars derived from fruits and starchy plants.
Lactose - is derived from dairy products.
Sugars consumed in large quantities contribute to obesity and disease, but the first two mentioned above are the real culprits.
When cane plants are refined to make ordinary white sugar, they are stripped of all vitamins and minerals. Medical experts consider it toxic to the body in this state. Meanwhile, HFCS is a man-made food that is far from natural.
The American Heart Association recommends a daily limit of 37.5 grams (approximately 7 teaspoons) of added sugar for men and 25g (about 5 teaspoons) for women. A single 330ml can of Coke contains 35 grams. If sugar is near the top of the ingredients list, there is likely too much sugar in your foods.
Furthermore, sugar is not always labeled as such. Keep an eye out for the names of its man-made cousins, which include high fructose corn syrup, dried cane syrup, and brown rice syrup. If there are several of them in a single food item, I will avoid it.
10 Easy Steps to Cut Sugar From Your Diet
#1 Not two clumps, but one.
Instead of two sugars, use one in your tea or coffee. Then, gradually reduce the number of cups of tea/coffee you drink each day...and wean yourself off the sugar.
#2. Super Stevia
Use Stevia if possible. It is a zero-calorie, all-natural sweetener with numerous health benefits. Studies have shown Stevia to lower blood pressure and fight type II diabetes.
#3 Opt for herbal remedies.
Instead of tea, coffee, or soda, try herbal teas. Herbal teas are fantastic, with many flavorful and decaffeinated varieties.
#4 Allow the fizzy drinks to fizzle out.
If you drink juice or soda throughout the day, gradually reduce your intake by substituting a cup of water for some of it. Replace fizzy drinks with water to slowly wean yourself off of them.
#5 Vary your breakfast.
Do you eat cereal in the morning? Most have high sugar levels (Up to three teaspoons per small 30g bowl). So, instead of cereal, try porridge or wholegrain toast with scrambled eggs.
#6 Skip the desserts.
If you usually have desserts or chocolate after dinner, gradually reduce your intake one day at a time.
#7 Spice up your meals.
Cinnamon, ginger, nutmeg, and cardamom naturally sweeten foods and reduce sugar cravings.
#8 Avoid buying sugary snacks.
Cravings for chocolate and other sweet foods will come and go. Still, if you don't keep these snacks readily available in your home or office, you'll be able to reduce your sugar intake.
#9 Instead, eat some fruit.
This can help with sugar cravings, and the natural sugars found in fruit are healthier than refined sugars.
#10 Pay attention to the labels
Sugar isn't always labeled as such. Keep an eye out for names like high fructose corn syrup (remember that one? ), dried cane syrup, sucrose, and brown rice syrup. These can all be listed separately on ingredient lists. If the names are near the top, there is likely a significant amount of sugar in the food.
Is it safe to say that the sugar message was received? Was all of the talks about cancer, heart disease, diabetes, and general doom as enjoyable and uplifting as I hoped?
Excellent work.
Let's be honest: you're not going to die from the next king-sized Mars bar you eat.
However, if you want to be healthy and serious about getting in shape, cutting out as much sugar as possible is a huge step.
Remember that excess sugar turns to fat – and the worst offenders are refined sugar and high fructose corn syrup.
That doesn't mean you have to give up treats forever. Instead, simply follow the ten steps outlined above to gradually reduce your overall sugar intake.