Monday, October 8, 2012

Sugar!


Excess sugar may be one of the biggest reasons that people gain weight so quickly. Sugar is an readily used filler because people like the taste, it's a acts as a good preserver, and it also serves as a bulking agent so it's easy to see why it's in everything. (source) While your taste buds may enjoy the taste of sugar, your waist line surely does not.

When you eat sugar it causes an insulin spike. Insulin is a hormone (chemical messenger) that tells your body to "store" carbs (among other things.) So, imagine that if you're eating something that is loaded with sugar (doesn't matter if you taste it or not) it's telling your body "store" the food you're consuming. Not only does that have adverse affects on someone who is trying to lose weight, it can also lead to Type II Diabetes. The more frequent you have insulin spikes the more "wore out" the receptors get; they are essentially getting desensitized. When you have receptors that are not responding to glucose levels in the blood it can be dangerous.

When I'm talking about "sugar" I'm referring beyond table sugar. Check out this list of the top sources of hidden sugar from Dr. Oz's website:

Breakfast Cereal
Toasted rice flakes contain 10 grams of sugar per serving. Instant flavored oatmeal often has 16 grams of sugar per serving. Instead, go for sugar-free, high-fiber cereals or plain instant oatmeal that you flavor yourself with blueberries and cinammon.

Protein Drinks
Popular pre-packaged weight-loss drinks pack 35 grams of sugar per serving. Homemade smoothies made with skim milk can have up to 80 grams of sugar depending on how you make them. One cup of skim milk has 11 grams of sugar. Most soy milk brands have 12 grams of sugar per serving. Once you add in juice and fresh fruit, you’ve made a super-sugary concoction. Instead, choose a low-sugar protein shake by reading the label.

Yogurt and Yogurt Drinks
If your yogurt or yogurt drink isn’t sugar-free, it can have anywhere from 27-60 grams of sugar per serving. Aim for the sugar-free variety.

Dried Fruit
People tend to overeat dried fruit because they think that it’s good for them. But dried fruit is not as nutritious as fresh fruit. A 1.5-ounce box of raisins has 30 grams of sugar! Instead, grab fresh fruit like a green apple.

Fruit Juice
Juice can have anywhere from 30-80 grams of sugar. Many processed juices also lack the fiber whole fruit or fresh juices provide. Drink water instead.


When reading nutrition labels, here are a few added sugars to look out from a Livestrong article:

high fructose corn syrup, syrup, raw sugar, syrup, cane sugar, brown sugar, dextrose, fructose, glucose, corn sweetener, molasses, honey or fruit juice concentrates.

The American Heart Association recommends women to have no more than 100 calories or 6 teaspoons of added sugar per day while they recommend men no more than 150 calories or 8 teaspoons of per day.

If you're struggling to achieve the weight loss goals you're after, I challenge you to note how much sugar you're taking in per day and to think outside of the box when it comes to what you view as "sugar." As always, contact me with questions!

1 comment:

  1. Yup, sugar is one reason why we get fat. Did you know that high fructose corn syrup is dangerous than sugar?

    ReplyDelete

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