Are you aware of Slow poison in your Diet?
Sugar is one of the most addictive substances in the world. Surprised? Let us explain the connection. When you eat anything that has sugar, it causes the body to release of opioids and dopamine, which are the ‘feel-good’ hormones. Dopamine is a neurotransmitter which is linked to the ‘reward circuit’ seen in addictive behaviours.
It has no nutritional value and lacks any essential proteins, minerals, and vitamins. When we eat foods high in sugar a large amount of dopamine is released. This is what makes eating sugar feel so good. When we eat high-sugar foods often, we develop tolerance which in turn requires us to eat more sugar to get that same level of satisfaction.
Over time and with continuous consumption of refined sugar we develop an addiction to sugar because it simply makes us feel good when we eat it. Due to the powerful effects sugar has on the brain, it can be thought of like a drug in that it functions similarly to how actual drugs like heroin and cocaine do. When you eat refined sugar, they raise blood sugar rapidly and as it’s undesirable they cause the body to produce an increased level of insulin(a hormone that helps to regulate blood sugar) and over time results in health problems such as diabetes.
You will be surprised to know that common food which is ranked on the basis of the Glycemic index(GI) where 0 is a good and 100 is bad, in that GI of Sugar is 100.
There are many side effects of eating refined sugar on a regular basis and it is hazardous to our brain & body.
It is very important to listen to our body and understand their in-depth problems. Signs that you are consuming too much sugar in daily routine.
We must try to avoid sugar as much as possible. You can’t get rid of sugar in just one go, you need determination as your body get used to sugar and you crave for it. Join No sugar challenge with me on my Instagram & Facebook page use #nosugarchallangewithaparna and follow healthy lifestyle.
Leaving refined sugar from your daily diet add lots of advantage and improves over all health. It will reduce your risk of diabetes, your will reduce extra pounds, you will improve your heart health and above all you will develop better metabolism and immunity.
We all crave for sugary foods, it just some know how to limit the intake on daily basis. Cravings for carbohydrates and other sugary foods are driven by a desire to improve mood due to the fact that consuming sweet treats increases serotonin levels in your brain which is a feel good hormone. Although serotonin may be the cause of your food cravings, there are a variety of other potential causes that can also play a factor such as Stress, macro-nutrient imbalance, lack of sleep, under/less consumption of calories, high sugar intake, micro-nutrient deficiency.
Even though you tend to avoid sugar but the fact is, sugar is added to many unexpected foods. For example, bread, peanut butter, spaghetti sauce, ketchup and many more..
How we can stop/reduce Sugar cravings?
Eat healthy Fats : Adding source of Good fats in our daily routine has many advantages such as it help in improving brain health, maintains heart health, balance hormones and apart from this it also reduce sugar cravings. Adding good fats in diet makes you feel full for longer duration and hence you don’t feel hungry..Some food sources of good fats are – Avocado, nuts, seeds, oils & butter.
Eat Magnesium rich food : It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. Magnesium-rich foods include dark leafy greens, nuts, seeds, baby spinach, collard greens, kale, dark chocolate.
Drink plenty of water : So many times we confuse thirst and hunger. Thirst is the feeling of needing to drink something. It occurs whenever the body is dehydrated for any reason. It is always advised to have a glass of water half an hour before you start eating.
Get enough sleep : Getting enough sleep is a vital key to success for good health. Not only will it help you stop your sugar cravings, but it will also keep you energised throughout the day.
Don’t starve : Eating well-balanced meals comprised of sufficient servings of proteins, fibrous carbohydrates, and fats are a great way to stay satisfied and ensure your sugar cravings are kept to a minimum. Never leave house empty stomach as you tend up eating junk or sugary food readily available in market.
Add Protein in every meal : Incorporate protein and fiber-rich foods in every meal. Protein makes you feel full for longer duration. Replacing sugary foods with protein is one of the best ways to stabilise your blood sugar levels. In fact, depending on the food, a protein-rich meal can actually slow down the absorption of sugar and prevent glucose spikes, which, in turn, can reduce your sugar cravings
Hidden foods which contain sugar
Food labels are difficult to understand. Many times, there are ingredients in there that are hidden sources of sugar. Being aware of what the labels mean is very important. Sugar hides behind many names. Dextrose, fructose, sucrose, fruit juice concentrates, glucose, maltose, agave syrup and corn syrup are all high sugar content substances. They are in a lot of products that we consume regularly without realising it and it is best to avoid foods that state these as their ingredients.
Stopping refined sugar in daily routine is Great but if you think stopping additional sugar in your tea/coffee or from deserts is enough, then your are wrong.
According to the American Heart Association (AHA), the MAXIMUM amount of added sugars you should eat in a day is 25-20 grams which is equal to 6-8 teaspoons. But the problem is that what ever you eat – bread, pasta, salty biscuits, Sauces (soy sauce, tomato sauce, pasta sauce), spreads, flavoured yogurt, peanut butter, Canned vegetables, Breakfast cereal(corn flakes), instant ready to eat oats, granola, Sushi rice, thai curries, Dried fruit & smoothies, energy bars, ready to eat soups, salad dressing all has sugar in it and above all if you are consuming hard drinks then its way more than what you can imagine.
Alcohol has a high calorie content but these are ‘empty calories’ with no nutritional value or benefit. What many people don’t realise however, is that alcohol can also contain a lot of sugar.
1 gram = 7 calories
Note : This doesn’t includes mixes such as soft drinks, juices etc which will increase the calories and sugar content drastically.
Stick to the natural stuff, such as blackstrap molasses, honey, maple syrup, and date sugar, rather than man-made sweet stuff such as corn syrup, brown sugar, granulated sugar, corn syrup, and high-fructose corn syrup.
I love Deserts, I love them to add it my diet and it’s MUST on Special days.
Here are some natural sweeteners that are healthy and you can indulge in your favourite Desert & drink occasionally but remember above all Moderation is the key !
- Stevia is a very popular low-calorie sweetener.Stevia is safe and healthy substitute of sugar that can sweeten up foods without the negative health effects linked to refined sugar. It’s also associated with several impressive health benefits, such as reduced calorie intake, blood sugar levels, and risk of cavities.
- Erythritol is another low-calorie sweetener. Erythritol appears to be an excellent sweetener. It contains almost no calories. It has 70% of the sweetness of sugar. It doesn’t raise blood sugar or insulin levels.
- Xylitol is a sugar alcohol with a sweetness similar to sugar.It is a naturally occurring alcohol found in most of the plants and fruits.
Avoid Sugar !
Stay Healthy !
& Indulge occasionally !