By now you know that sugar is not good for you,yet every time you seem to try to go cold turkey and stay off it you keep coming back unable to let go off what can only be described as an addiction.You cannot have tea or coffee without it and you prefer calling your addiction a sweet tooth.
But do you have a sweet tooth or what exactly is it about sugar that makes life so much sweeter (pun intended) ?
Yet everywhere we look there is something sugary and sweet calling out to us and tea,coffee does not really taste the same without a teaspoon or two or maybe three of sugar.
We cannot tell exactly why tea in our sugar or tea hits such a sweet spot and many people swear that they cannot take tea without sugar .If you have a cup in the morning another at 10 am and another at 4 pm and with each cup you take about 2 teaspoons of sugar that equals to about 6-9 teaspoons of sugar,depending on how much you put in per cup/mug.
If you are a woman a total of 6 teaspoons of sugar daily is recommended.
Now imagine you take a soda during the day,it is hot ,then you decide to take with you a fruit smoothie of about 4 different fruits as you drive to work,meet a friend for coffee after work and you each order for a slice of the moist carrot cake you were told is fresh from the oven,how many teaspoons of sugar do you think that will total to
It will equal to a lot of teaspoons of sugar.
Sugar occurring naturally in food are an energy source for the body’s cells .When we consume carbohydrates they get broken down by the enzyme carbohydrase which breaks down the starch in foods into sugars.
It is not just carbohydrates that contain sugar ,fruits also contain sugar made up of two simple sugars sucrose and fructose.It is why making a habit of drinking fruit smoothies made up of 3-4 fruits daily is not a good idea while trying to mange your wait is not a good idea as in the final end it will get converted to sugar and any extra sugar you do not use your body stores it in the form of fat.
“It is better to eat your fruit rather than drink it.”
When sugars are added to food it is because they play an important role ,they add texture taste and color to baked food products .Sugar is added to yoghurt,to tomato paste and sauce for added as well to balance flavor, and to o dried fruits as a preservative,to bread act as an energy source for yeast as well as in tea coffee to add taste to these drinks.
Naturally occurring sugars are beneficial to your body,it is the added sugars that pose are not good.The American Heart Association recommends that you get your sugars from complex carbohydrates starchy vegetables,whole grain breads, and other cereals because these foods take longer to digest and the release of sugar into your blood gives steadier sugar levels as they take longer to digest.
The American Heart Association (AHA) recommends not more than 6 teaspoons of sugar for women and not more than 9 teaspoons for men daily.That is about 100 calories and 150 calories respectively for women and men respectively.
Sugar does play a role in a healthy diet ,it is the the source of sugar and the over consumption of sugars from other sources that pose a problem to your health.When you over consume a lot of sugary foods and drinks your body experiences rapid spikes and falls in blood sugar levels.The rapid rises and falls of your blood sugars drives your pancreas crazy!
Blood sugar levels are regulated by insulin which is released from your pancreas.Insulin is a hormone that prompts your body cells to absorb sugar that the cells need to use for their cell functions and the excess then gets stored as fat.When your blood sugar falls the pancreas prompts the release of the hormone glucagon that has the liver releasing the stored sugar for use by the body cells.
We live at a time when there has been an increase in the number of people living with Type 2 Diabetes and the onset of diabetes in Type 2 keeps going lower.A major cause of these could be the foods we are taking in,especially foods high in added sugars.Type 2 develops over a period of time when the body is unable to use the insulin it producees in the correct way.The body then becomes unable to respond to the insulin it produces and this prompts the pancreas to release more insulin.This over production of insulin wears the insulin producing cells out and eventually the body stops responding to the insulin it produces and that is when Type 2 Diabetes is diagonised.
Type 2 diabetes at the outset can be managed with a healthy diet and physical activity but with time one will need to take tablets and maybe have insulin injections as well.
The reason why the over consumption of sugary foods is discouraged is mainly because sugar plays havoc with your body’s metabolism. Occasional indulgence in a cookie or a slice of cake is okay but it should not become a daily habit.Management of your weight is important as excess weight makes your body unresponsive to insulin which will lead to over production of insulin and eventually your pancreas will lose its insulin producing cells which will lead to pre diabetes,then diabetes type 2 as your body loses the capacity to be able to produce and respond to insulin which is needed to regulate your blood sugar levels.
While it is very easy to avoid soda,cake,cookies,ice cream and other foods where it is obvious sugar has been added,there are other places where we have hidden sugars.
A good habit to start practicing is reading food labels ,as sugar gets hidden in commercially produced foods and the names used may confuse most people .Sugar in the food you buy from the store will be hiding with names like corn syrup,fructose,dextrose,maple syrup,fruit concentrate,caramel,molasses and many other titles.
Having struggled with kicking off sugar in my teens,I finally did so in my early twenties and I know how hard it can be to keep off sugar . Sugar is actually a “drug” and its consumption from other sources other than the naturally occurring ones releases the feel good hormone dopamine into your brain making you cry out more,more ,more.It is why it is so hard to give up sugar because we have already created neural pathways for this pleasure habit and the reason why it becomes hard to give up. Just like learning a new skill is hard,we have to create new neural pathways in place of the old ones by replacing our cravings for sugar with healthy ones like eating more fruits,nuts,drinking more water and taking pleasure from these healthier habits.
It can be done,and you can take your tea without sugar and enjoy it,have your coffee without sugar and thoroughly enjoy it and yes even your cereals do not need the sugar as well and the plain yoghurt actually tastes better when you add
fruits real fruits to it.
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