hat’s right, processed sugar in its many forms is one of the most used ingredients in all processed and packaged foods.
That includes regular white sugar, brown sugar, corn syrup, maltodextrin and a host of others.
Try this experiment the next time you go shopping.
Walk down the aisles and examine the stuff you normally buy. Including stuff you wouldn’t even think they’d put sugar in – soup, salad dressing, instant potatoes, juice, frozen foods and even baby foods…
Now, if you read the list of ingredients you’ll find some of the sugars I mentioned above. Keep in mind that this list of ingredients is organized from the highest concentration to the lowest.
So if some kind of sugar is listed in the first three ingredients – and it’s often #1 or #2 – then you’re eating a whole lot of it.
Sugar is a killer and, while okay in small quantities, is extremely unhealthy, fattening and addictive. That’s right – thousands of independent clinical studies have shown that sugar is more addictive than cocaine and even heroine… …and it’s in virtually everything we eat!
So is it any wonder why you might find it hard to drop the poundage?
What can you do about it?
With sugar in virtually everything, reducing your intake is about making conscious choices.
Some practical tips to help you reduce your sugar intake are:
- Instead of adding sugar to sweeten oatmeal or cereal, top your bowl with your favorite fruit.
- Opt for low-calorie or sugar-free drinks instead of sugar-sweetened beverages. Better yet, drink water (plain or sparkling).
- Enjoy fruit for dessert instead of cookies or pastries.
- Cut the amount of sugar you use in recipes for cakes and cookies, or switch out sugar completely by using unsweetened applesauce.
- Be mindful of condiments such as ketchup and barbecue sauce, which can be high in sugar, and opt for lower sugar options such as salsa, mustard or hot sauce.
- Read food labels and research restaurant menus online. Avoid the high-sugar options.
Motivation to cut down your sugar intake
It’s not just your ability to drop some weight that’s being affected by your sugar intake. All the latest scientific evidence links sugar consumption with a range of health issues. The body struggles to process excess sugar and that puts a strain on all the body’s systems leading to:
- Non-alcoholic fatty liver disease
- Tooth decay
- Insulin resistance
- Type II Diabetes
- Leaky gut
- Cancers of the esophagus, colon, breast, and small intestine
- Negative cognitive function, including impaired memory and learning
- Faster aging
- Eye problems, such as macular degeneration and cataracts
- Skin diseases, such as eczema and acne
- Hormonal imbalances leading to increased estrogen in men, polycystic ovarian syndrome in women, erectile dysfunction, and fertility problems
Your gut bacteria are badly affected by sugar and can become unbalanced causing chronic low-grade inflammation and damage the intestinal wall, increasing intestinal permeability. This can also contribute to obesity and a range of chronic metabolic diseases.
Sugar also contributes to body inflammation, which is a prime driver of circulatory and heart disease and metabolic syndrome.