HEALTHY FOOD · DECEMBER 2018
WHY YOU SHOULD
“
This is my invariable
advice to people: Learn
how to cook — try new
recipes, learn from your
mistakes, be fearless, and
above all have fun!
”
Julia Child
OF YOUR DIET
I
n case you haven’t heard, eating sugar is one of the worst
things you can do. It has so many negative effects on your
overall health. It contributes to the development of type 2
diabetes, heart disease, vascular diseases, tooth decay, cancer,
and obesity.
2. Skip the sugar - loaded desserts: Opt
for a piece of fruit instead. You don't need the blood
sugar spikes or the empty calories.
3. Skip the sauces: Most sauces, like ketchup
and barbecue sauce, require sugar for flavor. A single
serving can have as many as one teaspoon of
sugar. A dollop or two more and you've
exceeded your limit for the day.
If we all know this, why do we still consume it? Studies have shown that
eating sugar is addictive. One tiny morsel and you’re hooked, but it’s not
worth all the damage it could potentially cause.
While it can be found naturally in fruits and vegetables, it doesn't mean
it's necessarily good for you. Besides, there's a difference between
natural sugars and processed sugar. The kind found in nature has little
effect on our blood sugar levels and is widely considered to be healthy
to eat because the fruits and vegetables in which they're found also
contain valuable vitamins and minerals. The danger is when you eat
processed foods with added sugars. Those are not good for you. 4. Eat full-fat foods: They're better for you.
The average American consumes about 17 teaspoons of added sugar
per day. That's way more than the recommended upper daily limit of
sugar that experts say we should consume. According to the experts,
women should consume less than six teaspoons of sugar per day and
men should consume less than nine per day. 6. Read food labels: Sugar has many names, many of which end
in -ose. If you can't pronounce an ingredient, chances are you shouldn't
eat it.
Peanut butter, salad dressing, and yogurt are healthy
natural alternatives and will keep you full longer.
5. Skip processed foods: Whole foods are
much better for you as they are free of additives
and artificial ingredients.
7. Bag healthy snacks and carry them
with you: They'll help you resist sugar cravings and
will stave off hunger.
How do you cut back on the amount of sugar
you consume?
1. Avoid sugar - filled drinks like sodas,
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energy drinks, sports drinks, and fruit drinks.
You don't need them. Watch out for the so-
called healthy drinks like smoothies. They often
have more sugar than a soda. Keep in mind
that your body doesn't recognize calories from
drinks in the same way it does food. Drinks don't
tend to make you feel full, so we inevitably end
up drinking more than we need to. Drink water,
tea, or black coffee instead.
8. Breakfast foods can be a
nightmare: Start your day with a
healthy full-fat meal. You will stay full
longer and can avoid copious amounts of
sugar in your diet.
9. Eat high-protein foods and
fats to help reduce hunger and reduce
your food intake.
10. Try natural sweeteners like stevia: Read the labels.
Use it in place of sugar.
By Eileen Smith
37 HEALTHY MAGAZINE