Managing sugar in your diet
The reason you keep wanting more sugar is because your brain sees sugar as a reward. So the more you give in to the cravings and eat more sugar, the more it becomes tougher to break the sugar habit as you are always reinforcing that reward. PHOTO | FILE
What you need to know:
- Sugar may have other names such as dextrose, nectar, syrup, fructose, glucose and so on. Other sources of sugar include honey, brown sugar and cane juice they too contribute to the total calories you consumed each day even though they are perceived to be “healthier”.
- Generally, plant foods that are high in fibre (complex carbohydrates) release glucose very slowly into the blood stream, and are the best for those managing diabetes or weight.
Did you know that your brain cannot function without sugar? The fuel for brain is glucose, which is the final product of a sugar.
Carbohydrates are broken down into sugars and finally into glucose. It is sugar that fuels all the cells in the brain.
Also, the reason you keep wanting more sugar is because your brain sees sugar as a reward. So the more you give in to the cravings and eat more sugar, the more it becomes tougher to break the sugar habit as you are always reinforcing that reward.
Always look out for different names for sugar in your diet if you want to control your calorie intake.
SUGAR HIGH
Sugar may have other names such as dextrose, nectar, syrup, fructose, glucose and so on. Other sources of sugar include honey, brown sugar and cane juice they too contribute to the total calories you consumed each day even though they are perceived to be “healthier”.
Sugar, whether natural or man made, is utilised in the same manner. It will add up to the total calories and also create a sudden sugar rush.
This happens when one takes simple carbohydrates such as white bread, white flour, or potatoes. The carbs are turned quickly into glucose and absorbed into the bloodstream. This will cause the blood sugar levels to rise.
As a result, the pancreas makes insulin, causing sugar levels to drop suddenly, which causes one to crave for even more sugar for the body to revert to its previous “sugar high.”
This is also what happens when you consume simple carbs which are found in highly processed foods. Complex carbohydrates are found in fruits and vegetables, legumes and grains.
Generally, plant foods that are high in fibre (complex carbohydrates) release glucose very slowly into the blood stream, and are the best for those managing diabetes or weight.
When choosing packaged foods and drinks, avoid any items that have more than 4 total grams of sugar, and go for those that have the first listed ingredients as sugar. Look out for hidden sugar in foods and drinks. For example a lot of sugar can be found in marinade, barbecue sauce, salad dressings and baked beans.
Levels of sugar requirements vary between men and women. The recommended level for women is 6 teaspoons daily, about 100 calories, 9 teaspoons for men which is about 150 to 180 calories.
