by Bob Lachniet
President -
Fitness 4 Home Superstore
Over the last 25 years, our population has seen
a significant increase in obesity. And, part of the reason
for this was, amazingly enough…the “low-fat” obsession we’ve
seen over the last few years. Food manufacturers, in their quest
to squeeze as much oil out of processed foods as possible – replace
that fat with sugar in order to make reduced-fat foods tastier.
Unfortunately, the net result has been an increase in sugar consumption
from an average of 123 pounds per year, to an astronomical 160
pounds of sugar annually!
And…it’s not stopping. Our consumption of sugar
keeps growing at nearly 2 percent per year. The problem is, on
the spectrum of dietary dangers, processed sugars are right
up there with unhealthy fats. And the problem is, our
bodies are built to process all the sugar we take in.
Most dietary sugars are simple carbohydrates, which means they
are made of one or two sugar molecules stuck together. Your body
can easily take those molecules, pull them apart and digest them.
Complex carbohydrates, such as those found in whole grains, vegetables,
and legumes, are made up of long chains of molecules which takes
your body longer to process. This is why your energy levels can
spike, then crash, when you ingest simple carbs, and why that
doesn t happen when you have a plate full of veggies. The presence
of naturally occurring fiber in complex carbs slows that sugar-release
process even further.
So, replacing those “fast burning” sugars with “slow
burning” ones…allows your body to deal with the
sugar you ingest in a much more effective way. But, how can you
avoid the craving for “sweets”, and avoid those refined
carbs?
First, it’s OK to have a little sugar in your diet. The
FDA recommends no more than 10 grams per day (which is what you
find in one soft drink) – about 2 teaspoons worth. So,
if you have a little sugar through the day, that’s OK.
But if you feel the urge to eat something sweet, reach for some
fruit. Fruits contain fructose – natural sugar, but
also contain fiber and other nutrients that slow digestion.
Also, stay away from refined- carb breakfast cereals (even unsweetened
cereals. Instead, start your morning with healthy proteins & fats,
which leave you feeling full longer. Try peanut butter on whole
grain English muffins. Maybe a fruit smoothie with protein powder.
Remember not to eat when your stressed. When you feel stressed,
your natural “flight or fight” response causes your
body to speed up the breakdown of sugars in your body, because
your body is packing glucose into your muscles as fast as it
can to help you flee the situation.
And, if you’re looking for an easy way to cut back – stop
drinking soft drinks, the biggest source of sugar in the American
diet today. Instead, try drinking tea – and if you want
to sweeten it, try other, non-sugar sources such as Spenda or
Stevia. (Stevia is a natural, calorie-free sweetener that comes
from a South American shrub – you can find it at Trader
Joe’s, or supplement stores in both powder and liquid forms).
By moving away from a sugar-rich diet, you are taking a major
step in not only feeling healthier, but you’ll also reduce
your body fat and loose weight. The sooner we break the addiction
to sugar, the better off our bodies will be!
