This isn't about the obvious sugars which we sample on a daily basis; we need to be able to identify sugar in all its forms. All carbohydrates for example, are converted to sugar once you have eaten them so even the 'healthy' forms such as honey, fruit and whole grains are registered as 'sugar' by our bodies. The body doesn't know the difference between a piece of toast or a pack of sweets! If you are active then you can utilise these 'sugars' and convert them into much needed energy - but if you aren't and spend most of your time at a desk then these will be converted into fat and stored around your organs and your waistline. It may sound dramatic, but this is a fact and it could be serious.
But I love pasta! So how are these 'sugars' affecting me?
Many people who have a sugar-based diet in the form of carbohydrates have too much visceral fat which is the fat which gets stored around our organs. Fat is stored first in the liver, then in the muscles, then around our internal organs. Visceral fat is close to the portal vein which carries blood from the stomach area to the liver; fatty acids and cytokines from visceral fat can enter the portal vein and go straight to the liver which can lead to a fatty liver, hepatic insulin resistance and elevated triglycerides. This is one of the most dangerous types of fat that you can have - it is linked to Type 2 diabetes, heart disease, hormonal imbalance and dementia.
Many people who have a sugar-based diet in the form of carbohydrates have too much visceral fat which is the fat which gets stored around our organs. Fat is stored first in the liver, then in the muscles, then around our internal organs. Visceral fat is close to the portal vein which carries blood from the stomach area to the liver; fatty acids and cytokines from visceral fat can enter the portal vein and go straight to the liver which can lead to a fatty liver, hepatic insulin resistance and elevated triglycerides. This is one of the most dangerous types of fat that you can have - it is linked to Type 2 diabetes, heart disease, hormonal imbalance and dementia.
The most common form of fat is subcutaneous fat. This is the soft fat that you can see under the skin - subcutaneous fat on the stomach area can increase your risk of heart disease and diabetes just like visceral fat. Unlike visceral fat which can be hard to lose, visible body fat can be tackled head-on with a healthy clean diet and exercise. A detox is always a good way to kick start any kind of healthy eating initiative. See the Clean 9 plan for great results in 9 days.
I'm addicted to the sweet stuff!
We have a deep rooted resistance to quitting sugar, it is a highly addictive substance but it's not always down to lack of willpower. Our bodies are hard-wired to to select the fastest releasing carbohydrate within sight to stabilise our blood sugar levels - how many of us have turned to a chocolate bar or piece of cake when we feel that we are flagging mid-morning or afternoon? Sugar contains endorphins which have a feel-good effect on the brain; which, when wears off makes us moody, irritable and craving more!
Let's look at sugar in a different way...
Our bodies are finely tuned machines which are only designed to consume natural sugars from fruits and vegetables. Try to be more aware of what you are eating at mealtimes; keep a food diary if that helps and check the ingredients in the food you are eating. Cereals, spreads and fruit juices are all packed with sugar at breakfast time; sandwiches, crisps, cereal bars, cakes and soft drinks are filled with sugar at lunchtime and that jar of ready made sauce that you are going to add to your pasta? Full of sugar! Check the packaging - don't choose low-fat options; take a look at the sugar content in these misleadingly labelled goods next time you take a trip to the supermarket.
I don't have time!
I know that we all lead busy lives and we don't always want to cook from scratch but a bit of pre-planning and by keeping our meals simple is so easy! Tonight for example, I chose a simple dinner - a tasty salad, some goats cheese and left over sweet potato dressed with olive oil and lemon juice. Choose seasonal fruit and vegetables and work with what you have. Nigel Slater is fab for giving seasonal inspiration for meal ideas with fresh flavours - just try to limit meals which are too carb-heavy!
The best tip is to keep your food as simple and pure as possible; if it's packaged leave it on the shelf! Flavour your meals with herbs and spices and steer clear of jar sauces and packet seasoning. For pudding, choose low fructose fruit and coconut yoghurts over low-fat yoghurts and mousses. Dark chocolate (over 70% solids) is ok in moderation; and enjoy the odd glass of wine - which should feel like a treat rather than a necessity!
Don't beat yourself up if you fancy the odd piece of cake or a biscuit; changing your eating habits should be a way of life not a miserable quick-fix. It takes time to introduce new habits and it can be fun trying new foods and flavour combinations. Take it in stages. Eliminate one item then take it from there; try to find alternatives or even have a go at making your own dressing and sauces. Your low-sugar journey starts here!
I'm addicted to the sweet stuff!
We have a deep rooted resistance to quitting sugar, it is a highly addictive substance but it's not always down to lack of willpower. Our bodies are hard-wired to to select the fastest releasing carbohydrate within sight to stabilise our blood sugar levels - how many of us have turned to a chocolate bar or piece of cake when we feel that we are flagging mid-morning or afternoon? Sugar contains endorphins which have a feel-good effect on the brain; which, when wears off makes us moody, irritable and craving more!
Let's look at sugar in a different way...
Our bodies are finely tuned machines which are only designed to consume natural sugars from fruits and vegetables. Try to be more aware of what you are eating at mealtimes; keep a food diary if that helps and check the ingredients in the food you are eating. Cereals, spreads and fruit juices are all packed with sugar at breakfast time; sandwiches, crisps, cereal bars, cakes and soft drinks are filled with sugar at lunchtime and that jar of ready made sauce that you are going to add to your pasta? Full of sugar! Check the packaging - don't choose low-fat options; take a look at the sugar content in these misleadingly labelled goods next time you take a trip to the supermarket.
I don't have time!
I know that we all lead busy lives and we don't always want to cook from scratch but a bit of pre-planning and by keeping our meals simple is so easy! Tonight for example, I chose a simple dinner - a tasty salad, some goats cheese and left over sweet potato dressed with olive oil and lemon juice. Choose seasonal fruit and vegetables and work with what you have. Nigel Slater is fab for giving seasonal inspiration for meal ideas with fresh flavours - just try to limit meals which are too carb-heavy!
The best tip is to keep your food as simple and pure as possible; if it's packaged leave it on the shelf! Flavour your meals with herbs and spices and steer clear of jar sauces and packet seasoning. For pudding, choose low fructose fruit and coconut yoghurts over low-fat yoghurts and mousses. Dark chocolate (over 70% solids) is ok in moderation; and enjoy the odd glass of wine - which should feel like a treat rather than a necessity!
Don't beat yourself up if you fancy the odd piece of cake or a biscuit; changing your eating habits should be a way of life not a miserable quick-fix. It takes time to introduce new habits and it can be fun trying new foods and flavour combinations. Take it in stages. Eliminate one item then take it from there; try to find alternatives or even have a go at making your own dressing and sauces. Your low-sugar journey starts here!
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