Selasa, 30 Januari 2018

Reduce Sugar Intake to Get Fit, Healthy, and Reduce Body Fat - Day 30 New Year, New You

Are you eating too much sugar? Many of us may not even realize hidden sugar is contained in many foods being consumed. Also, much of the food we eat is converted into sugar.

The problem remains consuming too much sugar isn't healthy, contributes to weight gain, obesity, and illness. Refined and added sugar can be addictive and keeps you coming back for more. Because of this, many of us are overfeeding but starving for nutrients. The outcome is a temporary sugar fix and added flab layer.

In order to improve your health, reduce body fat, and ultimately reach your fitness goals, sugar intake needs to be addressed. Welcome to day 30 of New Year, New You in 365 Days.

What You Should Know About Sugar

Your body actually needs sugar to function properly. Carbohydrates break down into sugar (glucose) and provide energy. This is a good thing. However, there is a difference between naturally occurring sugar and refined, white sugar.

Refined white sugar is processed to look pretty and found in foods like bread, sauces, soups, ketchup, crackers, and the list goes on. It's also included in sodas, creamers, salad dressings, and sitting on your table to be added to coffee and cereal. This is the sugar that should be reduced in your diet.

Naturally occurring sugars in fruit, veggies, and milk are considered healthy. These are also known as good carbohydrates and provide either quick or slow release energy for optimal body function, health, and fitness.

So, it's better to consume naturally occurring sugar as opposed to added or refined sugar. Your body will appreciate you eating an apple over a donut for example. One is nutritious while the other is nothing but empty calories filled with preservatives you really don't want in your body.

This doesn't mean you have to give up your favorite dessert or occasional pasta, just be smart about your choices. Eating clean 80% of the time will enable you to achieve your goals without worry because you have taken care of the problem of consuming too much sugar.

What Foods Turn into Sugar 

Carbohydrates are the foods that turn into sugar and provide energy. This doesn't mean to stop eating carbs because they convert to sugar. Remember, your body needs sugar (glucose) to function properly. The important thing is to eat the right carbs to fuel your body.

The biggest carb offenders and weakness for most people are bread, bagels, pasta, white rice, noodles, baked goods, crackers, and chips. Many of you fail to realize cutting down on sugar means more than not drinking soda. It means reducing white food products and processed foods because they convert into sugar once consumed. 

More obvious foods and drinks containing sugar and converting into sugar once consumed include jams, table sugar, sodas, candy, alcohol, processed syrups, and coffee creamers. If the food product is processed, it most definitely contains sugar. Start reading your ingredient labels.

The bottom line is that too many unhealthy carbohydrates are being consumed and flooding your body with sugar. There is also the issue of these foods causing inflammation in your body, the primary cause of most illness and chronic disease. Eliminating processed white products will help reduce added sugar from your diet and promote good health.

Know Your Sugar - Read Ingredient Labels

Many foods contain added and hidden sugars that should be avoided. In fact, there are over 100 different names for sugar (pretty scary). The following short  list includes other names for sugar to be aware of when reading ingredient labels: 
  • Anhydrous dextrose
  • brown sugar
  • cane crystals
  • cane sugar
  • corn sweetener
  • corn syrup
  • corn syrup solids
  • crystal dextrose
  • evaporated cane juice
  • fructose sweetener
  • fruit juice concentrates
  • high-fructose corn syrup (the worst)
  • liquid fructose
  • malt syrup
  • maple syrup
  • molasses
  • pancake syrup
  • raw sugar
  • sugar
  • syrup
  • white sugar
  • carbitol
  • concentrated fruit juice
  • diglycerides
  • disaccharides
  • evaporated cane juice
  • erythritol
  • Florida crystals
  • fructooligosaccharides
  • galactose
  • glucitol
  • glucoamine
  • hexitol
  • inversol
  • isomalt
  • maltodextrin
  • malted barley
  • malts
  • mannitol
  • nectars
  • pentose
  • raisin syrup
  • ribose rice syrup
  • rice malt
  • rice syrup solids
  • sorbitol
  • sorghum
  • sucanat
  • sucanet
  • xylitol
  • zylose


The Best Way to Avoid Added Sugar 

Added sugar is contained in almost all processed foods and white products. The best way to reduce added sugar is cleaning up your nutrition by eating whole foods. This means fresh vegetables, leafy greens, fruits, lean poultry and fish, nuts, seeds, and grains. 

This may require a pantry and refrigerator purge. Remove any food products containing added sugar, and replace with nutritious whole foods. If you struggle with tossing food, box it up and donate to a food kitchen or local church.

Reducing added sugar will be an excellent start to getting fit and healthy. You will feel better, look better, and your body will appreciate the detox. 

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Be well and Stay Healthy


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