Sugar-off! – means the release of the body from sugar and the habit of using it is now one of the hottest global trends. Why is it worth getting away from eating sugar and how to do it?
The brain and sugar
Sugar nourishes every brain cell. However, its excess may interfere with the brain receptors that are responsible for the amount of food eaten. In a study in rats, it was reported that a high-sugar diet triggers brain changes similar to those of drug use. In sugar-addicted people, however, the changing brain’s activity on sweets was observed, and these changes are similar to changes in the brains of drug addicts, reaching for the substance from which they are addicted.
When you eat something sweet, carbohydrates contained in food are quickly converted into glucose, which goes to the blood. Blood sugar is raised. All simple carbohydrates are absorbed very quickly, especially those processed, occurring in the form of concentrated syrups, sweet carbonated beverages, sweets, and table sugar. Simple sugars are also found in fruits, but the accompanying fiber (or protein) slows down their absorption.
When the body records an increased level of sugar in the blood, the pancreas begins to secrete insulin, which lowers blood sugar levels. The more violent its growth, the more rapid its decline. In this situation, the feeling of hunger suddenly appears.
When starch acts like sugar
How do you satisfy your appetite for sugar? Eating sweets, maybe bagels or fries? Both French fries and bread contain complex carbohydrates, but they are also broken down into a simple sugar – glucose. When food rich in starch is eaten without the addition of more nutritious products, the starch contained in white flour, white rice or potatoes affects the body almost in the same way as ordinary sugar. Thus, processed starch: white bread, pretzels, crackers, white pasta acts on the body like sugar.
When do you eat too much sugar?
The average man in a highly-developed country eats up to 19 teaspoons of sugar a day! It’s almost 300 kcal and much too much. Experts say that a safe dose of sugar is 6 teaspoons per day (100 kcal) for women and 9 teaspoons (150 kcal) for men.
Too drastic withdrawal of sweet foods usually ends in failure. The sudden elimination of fruit, white bread, rice, pasta and sweets from the diet is not a good idea. To effectively reduce the amount of sugar consumed, it must be eliminated gradually. In this way, you can alleviate the effects of discontinuing it, as well as „reset” taste buds that will start to taste the sweet taste of food with a much lower sugar content. to drink 1.5 teaspoons and gradually reduce this amount.The more sensitive to the sweet taste taste buds will also begin to be considered satisfactory: fruits, cereal, berries, skim milk, or yogurt.
You should also start eating more vegetables, drink water and limit the amount of highly processed foods in your diet. You can buy unsweetened products and add sugar to them just enough to sense a slightly sweet taste.
Watch out for sweeteners! Scientific research proves that the use of sweeteners can increase the appetite for sweetness and sweet taste.
Sugar has not many names …
Sugar is not only in sweets. Its large quantities can include ketchup, barbeque sauce, spagetiie, salad dressing, flavored coffee and even bread. Therefore, always read labels on food products carefully – the fact that they do not have the word „sugar” does not mean that they are not sweetened! Avoid products containing: agave syrup, fructose syrup, glucose or glucose-fructose syrup, dextrose, glucose, lactose If these passwords appear among the first three ingredients listed, or if the product contains more than 4 g of sugar, leave it on the shelf in the store.
After a few weeks of consistent struggle with the sweet addiction, you can free yourself from sugar and be amazed that you do not miss it at all! And we wish you that!