Have you noticed that sugar is always in the news? Why is it so often demonised? Who doesn’t like the sweet taste of sugar, whether it’s honey, processed foods or a lovely homemade cake? Read on to find out how to stay away from eating too much sugar and the effects of sugar on our bodies.
“When we eat refined sugar e.g. cane sugar, vitamins and minerals are drawn from the body in order to transform it into useable energy. This process requires minerals such as magnesium, zinc and iron. In addition, vitamins such as B1, B2 and B3 and C. So when we eat sugar, or its processed relatives, such as white refined flour, in dishes such as pasta, pizza or as sandwiches, we take away from our bodily reserves. As you can probably guess, if these vitamins are needed for the production of energy, and we deplete them over time by eating excess of refined foods and don’t replenish them adequately by having vitamin and mineral rich foods such as fresh fruit and vegetables, we could start to show this deficiency with lack of energy and fatigue. So if you’re feeling tired this could be why”.
This was an excerpt taken from my friend, Millie Pollitt’s website. Millie is a highly skilled and knowledgeable nutritionist.
When we eat foods containing sugar, we get a kind of “high” when our blood sugar level increases. This is often what we crave. When it wears off we get a “low” and then we want more sugar. This means if you ingest less refined sugar, you can cut down your cravings for it in a very short time. Slowly the roller coaster in your blood sugar levels will balance out and you will feel better and more in control.
It is worth reading the labels of processed food as sugar is added to the most unexpected groceries. Added sugar can be found in baked beans, pasta sauces even bread to name just a few. And this means the effects of sugar will impact you without you being aware.
Sugar in alcohol
Alcoholic drinks generally account for 10% of 29 to 64 year olds in the UK’s daily intake of added sugar, and 6% for the over 65s. Fortified wines, sherries, liqueurs and cider contain even larger amounts of sugar. Also, don’t forget the sugar content of the mixer you might be using (lemonade, cola or tonic water, for instance). The effects of alcohol on blood sugar can also be dangerous for anyone with diabetes.
How to cut down on the booze
If you’re worried about the quantity of sugar you’re consuming through alcohol, or about the effect of alcohol on your blood sugar, there are different methods you can use to cut back on alcohol.
Here are some easy tips to try:
- After each alcoholic drink have a glass of water. This helps you to stay hydrated and clear-headed, so you can keep track of how much you’re drinking – you will also save money!
- Try switching to low alcohol drinks. These are often lighter, healthier versions of your favourite beverages, and can help you keep your sugar intake in check.
- Never drink on an empty stomach. Food aids in the process of slowing down the rate at which alcohol is absorbed by your body. This means that your glucose production isn’t affected as severely.
Sugars in fruit
Fruit also contains a natural sugar namely fructose (fruit sugar). Fructose also occurs in honey, agave and concentrated apple purée (‘natural’ sweeteners). So, as a guideline, it’s best to limit your intake to 2 portions of fruit per day and also control those natural sweeteners.
How to control the effects of sugar long term
To summarise, without being too rigid, it’s a good idea to limit your fruit intake to 2 portions. Also, stay away from white bread and pasta and read those labels.
However, remember if you eat well 80% of the time, the odd 20% of the time when you eat birthday cake or drink a glass of wine or two will be fine. You’re still reducing the effects of sugar on your body. This way, it’s easy to keep up healthy eating and you can enjoy it too!
If you would like to find out more how to avoid sugar and eat a healthier diet and how hypnotherapy can help with the process, why not get in touch with me, Samantha Culshaw-Robinson. I’m a clinical hypnotherapist and I have been helping people lose weight since 1988. For a full range of programmes please visit my Weight Loss page.
If you would like to book in for a session, please fill in your contact details on my consultation page.
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