Everybody knows that sugar is the biggest culprit when it comes to weight gain since it is extremely high in calories and also harms insulin (fat storing hormone) and blood sugar levels. But can you believe the fact that even though you have been avoiding the intake of sugar to make the most of your weight loss efforts, this little ingredient sneaks and hides in many of the “healthy” items too that you have been consuming?
Don’t get deceived by fat-free milk as one cup of it has 12g of sugar. Rather than going for cow’s milk, you should opt for soy or almond milk, since both alternatives have nearly half the sugar content in comparison to cow’s milk.
Breakfast is the most important meal of the day and it is advised not to spoil it by opting for commercial breakfast options (cold cereal, instant oatmeal, healthy cereals, toaster pastries, etc.), which usually have high sugar in disguised form. So chuck these and go for options like whole eggs with veggies, protein shake, etc.
It is obvious that fast food is a big no for people who want to lose weight but generally when you are in rush, grabbing a sandwich on the go seems a nice option but what goes unnoticed are the ingredients that go into its making which contain high sugar.
The bread that is used to make the sandwich contains sugar, the sauces used as toppings have sugar, even the meat that is added has sugar content. So from next time instead of going for a sandwich prefer a salad with olive oil and vinegar as a dressing!
Everybody loves ketchup since it is tastes good with every kind of food. While enjoying the taste we tend to forget that most of the tomato-based foods are filled with sugar. Can you believe that 1 tbsp of ketchup has 1 tsp sugar, using this you can calculate for yourself as to how much-hidden sugar you are consuming? Considering health and weight loss as a priority, you can opt for mustard sauce rather than going for tomato sauce or ketchup.
One cup of your favorite marinara sauce contains 14.5g sugar and that too majority of it is added sugar. Instead of buying packed spaghetti sauces, you can opt for homemade pesto sauce, bolognese sauce which is high in nutritional value but has lower sugar content.
You might be thinking that yogurt is healthy food but it is important to know that some types of flavored yogurts actually have more sugar in a single serving than the amount of sugar that is there in a serving of ice cream. For a healthier choice, you should go for yogurts that are free of hormones or antibiotics and plain in flavor. You can add your favorite fruits atop it and enjoy it without any fear of added sugar.
It is obvious that fruit juices are laden with sugar, but what is worth noticing is that vegetable juices are no exception. A glass of packed vegetable juice has about 8g of sugar per serving since it contains a large amount of apple juice which is high in sugar. There’s no need to drink sugar and calories when you have a better option to blend a leafy smoothie, which is full of nutrition minus the sugar.
An easy to go protein granola bars which are marketed as healthy are actually the ones having disguised sugar in the form of evaporated cane juice, brown sugar, agave, and honey. So to avoid the intake of added sugar skip the granola bars and go for fresh fruit with peanut butter dipping, when looking for a quick snack!
Stopping at a drive-thru for a quick coffee drink is a pleasing idea, isn’t it? But what is not that pleasing about the idea is that your favorite latte has more sugar as compared to a doughnut. It’s time that you start enjoying your daily cup of joy without any sugar, i.e. black since it is the best way to enjoy and appreciate the taste and aroma of a coffee bean.
Even the bare minimum necessity of everyday routine is not free of sugar. Two slices of whole wheat bread have around 8g of sugar. Rather than filling your sandwich stuffing into bread opt for whole wheat pita which has only 0.5g of sugar!
Salad is a great way to improve health since it has a lot of veggies and is extremely rich in nutrition. Salads are counted as diet food but the dressings used to enhance its taste have high sugar content.
It is advised to read the labels before actually buying the store dressings and avoid dressings containing high fructose corn syrup or some other type of added sweetener. Even better if you could make your own dressings using olive/avocado oil, vinegar, and fresh herbs!
The whole process of making a dry fruit aims at zapping out the vital nutrients of the fruits which are actually responsible for making it a healthy choice. With the nutrients even the taste goes down which is then compensated by adding things like sugars, dextrose, sulfites, glucose syrup, fruit juice, or sorbic acid, manufacturers can create flavors that are enjoyable for taste buds, but less friendly to your waistline.
Even your favorite sport or energy drink is not actually that healthy you consider it to be. According to Harvard’s study, sports drinks fall under the “drink sparingly and infrequently” category credited to 50g of sugar in a mere 12oz of quantity.
The energy boost you get after consuming these drinks is also because of the sugar rush your body is experiencing. So its time to say no to all the energy booster drinks available in the market and rather go for traditional options including lemonades, leafy smoothies, etc.
No, we are not talking about oatmeal cooked up the traditional way rather we are pointing towards the packed oatmeal and the ones that are being served by famous fast-food chains including McDonald’s, Panera, etc.
The convenient options to have healthy food like oatmeal are generally laden with sugar, maple syrups, and many other added sugar substitute. So if you go for any option other than the old fashioned way you are actually harming your body rather than doing any good!
The 1990s was the time when the world was mesmerized with the low-fat diets, which ultimately resulted in increasing the production of low-fat products in the market. The problem with low-fat food is that after removing the fats the food tends to lose its taste which is then compensated by adding extra sugar.
This makes it quite obvious that one should always opt for natural products with full fat to avoid the intake of added sugar. Anyways a little bit of fat isn’t that bad for the body, what say?
No one can deny the fact that sugar in any form is highly delectable. As we know the rule of life, anything which is liked by your taste buds is really bad for the health. You can’t even imagine the level of hazardous impact sugar intake is making your body and once you know it there are high chances that you will never look at it the same way.
The more you eat it there are high chances that the more you will crave it. This is a vicious and addictive cycle since you eat sugar-crave sugar- eat sugar again.
This is not only because your taste buds enjoy the sugary taste but also because sugar works as a drug – it gives you an instant high followed by a crash. When you eat sugar, there is a hormonal change in your body that’s like an up and down wave which ultimately triggers your body to have more of it.
Excess sugar means extra empty calories since there is no filling nutrient in sugary items. Along with this, intake of sugar also triggers the release of insulin, a hormone that plays a big role in weight gain.
When you increase the intake of sugar it leads to insulin resistance in our body which means our bodies can’t respond to normal amounts of insulin properly and therefore can’t use sugar the right way. It does not end here, when the pancreas works in overdrive for too long it can result in diabetes.
There are high chances that a spike in insulin caused due to increased sugar intake can set off a hormonal cascade that can lead to a breakout like an acne or rosacea. If you are taking a lot of sugar it can start showing on your face in just a few days. Rather than going in for other skin treatments for your unruly skin, it is recommended to get to the bottom to know the actual cause.
Your body is the reflection of what you eat. After the initial spike in insulin that causes a high, there is an inevitable crash. The stability of energy depends on how stable is the blood sugar level – when you consume too much sugar, the highs and lows of your blood sugar lead to highs and lows of energy.
When you intake too many sugary items your body is not getting enough protein and fiber both the nutrients that are important for sustained energy.
As soon as the impact of sugar reduces in the blood you are likely to have mood swings which can leave you feeling crabby. Further, lower energy levels also contribute to a bad attitude.
This is a common symptom of low blood sugar levels. When you intake a lot of sugar, there is a rapid rise and fall in blood sugar rather than gradual. Poor blood sugar control is a major reason for cognitive issues and impairment.
The main reason for tooth decay is the acid that is produced when the bacteria chow down on food particles in between the teeth. Eating too much sugar can impact the pH levels and throw off the natural ecosystem which is responsible to maintain a healthy balance of bacteria. This gives the bacteria a chance to grow which ultimately results in cavities.
Eating too much sugar makes a major impact on your taste buds making them weak. The sugar tolerance goes up and you need more and more sugar to satisfy that sweet craving. It becomes difficult to get back to the normal base level once your taste buds need lots of sugar to feel like something is sweet.
If you cut back sugar, in the beginning, you are bound to suffer but eventually, it will help in lowering your tolerance again and make you content with minimal sugar.
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