Number 1 thing to reduce to manage your weight & feel vital!
“Sugar is the number 1 recreational drug of choice”. Mark Hyman.
Sugar is addictive, more so than cocaine, so don’t feel bad If you find sugar hard to kick.
But how does eating and drinking sugary products lead to weight gain?
Sugar converts into fat in the body and is stored in liver cells and around your tummy (adipose tissue), it is the hormone insulin that tells your cells to open up and take the sugar out of your blood and into cells. So every bit of sugar you eat is really fat and not healthy fats that our body and brains love.
Eating a lot of sugar not only leads to weight gain but also high insulin levels increasing stress hormone levels leading at times to sex hormone imbalances. High insulin levels cause inflammation. Sugar triggers the reward system in the brain (dopamine) meaning you want more, more and drives up serotonin then depletes it (happy/sad) creating more problems hence the addictive qualities of sugar. That is why we cannot get enough!
Once you start to reduce your intake of sugar, your weight will start to decrease, cravings will reduce and your moods will stablise. Your body and mind will love you for quitting sugar, you will start to look and feel younger and happier! It is true, try it.
High sugar foods to avoid/reduce:
Table sugar: white or brown
All breads – white and wholemeal (rye bread has the lowest sugar content)
White products: potatoes, rice, pasta, breads
Flour products: cakes, pastries, muffins and so on
Certain fruits like bananas, grapes, cherries, watermelon
Dried fruits e.g. raisins
Breakfast cereals and granolas
Fizzy drinks and pop, juices and smoothies with only fruit in them
Biscuits, sweets, chocolate, crisps, corn chips
Sauces e.g. tomato sauce, salsas, salad dressings and so on
Check the packaging anything with an ‘ose on it e.g. glucose, frustose, galactose and so on
High Fructose Corn Syrup
Honey, agave syrup, molasses, anything with the word syrup, fruit juice concentrates
Any powdered substance with the word “starch” in it
Sweet wines and spirits
This is not a comprehensive list but gives you an idea
** Please avoid artificial sweeteners, these are called neurotoxins and are harmful to the brain
Reduce, reduce, reduce and replace, but don't feel you cannot give yourself a treat!
I believe in everything in moderation, approaching wellbeing in this way means you get some balance :)
Coming soon: What do I replace sugary foods with?