Rachel's Fit Health

First, it was the war on fat in the 90’s.

Then, it was the war on carbohydrates with the Adkins and South Beach diets.

(http://www.examiner.com/low-carb-lifestyle-in-national/low-carb-diet-mood-study-ignores-previous-research-on-fat-and-mental-health)

Now, the enemy is sugar.

Is this just another trend in fad diets?

No. This is one war on health that is worth fighting.

The problem with fat-free and low-carb diets is that your body actually needs these two macronutrient groups to function. Take them completely out of the equation and your body cannot function properly. Consume them in moderate proportions and your body works like a well-oiled machine.

What about sugar? The difference here is sugar is not a macronutrient group like fat, carbohydrates, and protein.

There is no nutritional benefit to eating sugar.

Your body does not need a large amount sugar to function- in fact, it malfunctions as a result. What would you call the effects of diabetes and obesity on the body? It is more or less the body malfunctioning.

Why care about sugar now?

Increase in diabetes, increase in obesity, and increase in the packaged, conveniences food we’re all eating.

I know sugar raises insulin. What else goes on in the body when you eat sugar?

“Sugar decreases the ability of white blood cells to engulf bacteria- in some studies as much as 40%. White sugar is the worst, but large amounts of any concentrated sweetener- including honey, agave, and maple syrup-have similar actions. Same with pasta, bread and other refined carbohydrates(“white” versions) that lack adequate fiber to slow the release of glucose into the blood stream. Stick to low-glycemic carbs, like sweet potatoes, quinoa, oat groats, buckwheat and beans, and use sugar in moderation.”

-Amazing Wellness, Winter 2012.

Here’s another problem- Those who are at a “normal” weight think they’re off the hook- and society lets them believe it.

You eat the occasion doughnuts brought into work, you pick up candy at the gas station if you feel like it, you drink juice, gatorade and soda instead of water, you stop by the school’s bake sale for some puppy chow, you get frozen yogurt with your friends after dinner..

“I can do this. I’m not overweight. I’ll exercise later. No one’s going to judge me of all people.”

I’ve heard this over and over again throughout the years,

“Are you trying to lose weight or something? If anyone can eat the doughnuts Gloria brought in it’s you!”

I know no one wants to hear this, but no matter your shape, size, or activity level- no one should be consuming sweets on a daily basis.

“Everything in moderation” is everyone’s favorite saying. The problem is, moderation is determined by the eater! Moderation for sweet stuff should be left to holidays and big celebrations shared with family- not just because you made it to Friday.

Where can I eliminate sugar from my diet?

Breakfast cereals

Juices

Bars- granola, nutri-grain, clif bars, protein bars, special k bars

Soda

Yogurt

Candy

Condiments- ketchup, tomato sauce, barbeque sauce

Packaged breads

Packaged snack food

Muffins, donuts, cookies and other baked goods

Sports Drinks

Alcoholic beverages

Lattes, coffee beverages, and smoothies

Ice cream and other frozen desserts

Milk*

White-bread, rice, & pasta produce a higher glycemic response(higher blood sugar)

* Not necessarily saying to cut out milk, but those lattes 3 times a week are full of sugar. Even using “sugar-free” syrups- you are still getting sugar from milk.

Does this mean you shouldn’t eat any of these products?

In some cases, limit them. In others(like condiments), look for no sugar added or low glycemic on the label, or flip the product over and look for the sugar content.

If anything is in the double digits- yogurt, cereal, snacks etc (Jillian Michaels recommends not going over 12g of sugar in a product) then forget about it.

Reducing sugar from your diet will not only help your body function better- it will also allow you to lose fat, reduce cravings for sweets, have better immunity, and give you more stable energy levels (no crash later). Reduce sugar as a preventative measure- to prevent your body from its harmful effects down the road.

The war on sugar isn’t going anywhere, and you can expect to see many articles and Today show appearances from people who are advocating for a lower sugar diet. Food Network host Paula Dean recently announced she has diabetes. Why is she now becoming a spokesperson for a diabetes drug? Wouldn’t it be a better idea to talk about preventative measures, rather than how to treat the problem once you have it?

You can sit back and talk about how overweight Americans are, but if you’re buying the same  fast food and convenience products as them, who are you to judge?

When we demand a change, we will see a change in the products offered to us. Look at your own diet before pointing your finger at the “problem” with America. As the saying goes- You may be surprised how many fingers are pointing back at you.