Do you have sweet tooth? When you hit a slump during the day do you reach for the nearest sugar hit, a bag of lollies, chocolate or an energy drink? Sure these sugary snacks might taste delicious but we all know these types of foods provide us with little nutrition. They are highly processed and easily accessible. Are sweets creating havoc on your health and waistline?
Sugar, we all love it and crave it, but what is it?
Sugar is a type of carbohydrate called sucrose which is made up of two smaller carbohydrates fructose and glucose. Glucose is used by our body for energy, and fructose is quickly converted into glucose to also be used. Any sugar that is not used by the body is stored as glycogen in the liver. Sugar can take on many different forms including raw, white and brown sugar, honey and corn syrup. Highly refined white sugar is found in all the things we love like cakes, white pasta & bread, chocolate, lollies and soft drink. Whilst more natural forms of sugar are found in food like fruit and yoghurt.
Why is it so addictive?
It's fine to occasionally crave a sweet treat but what happens when that sweet tooth of yours turns into a ravenous monster that needs to be fed several times a day? Is sugar really that addictive? Although plenty of research has been conducted on sugar and it's “addictiveness” the main cause of our sugar loving affair is the chemical dopamine. Now when dopamine is in town the only thing he brings along with him is pleasure. Your body craves pleasure and as a result you eat sugary foods to release the dopamine chemical which in return makes you feel good. But we can't put all the blame on this little fella! Our poor choices in highly refined, sugar loaded, fat saturated food is the main reason our belts are literally buckling.
How much should I consume?
Sugar is something that is to be enjoyed in moderation. It is recommended that the daily intake of sugar only makes up 10% of your RDI of food, which varies between each individual. This usually ranges anywhere from 6-18 teaspoons of sugar daily (that's level teaspoons people! not heaped). Considering there are 16 teaspoons of sugar in a 600ml bottle of coke it's easy too see why health problems such as tooth decay, obesity and diabetes are on the rise.
So how do we tame the sugar monster? Try and implement a few of these simple ideas into your diet to help cut your sugar intake.
- Try and eat small regular meals to maintain a stable blood sugar level.
- Opt for water instead of a sugary soft drink or juice
- Try a protein shake... most have little or no sugar, are sweet tasting and will fill you up until your next meal.
- Instead of reaching for a chocolate bar or lollies grab a piece of fruit and a tub of yoghurt. Both of these contain natural sugar which will help curb any cravings.
- Put a teaspoon of honey in your tea instead of sugar to make it sweeter.
- Don't add sugar to cereal or any other foods.
- When you feel the need for a sugar hit change your environment, go for a walk outside.
|
