Have Sugar But Not Too Much

Introduction

A week or 2 ago we mentioned diabetes and ways we could help prevent it. The best and most effective way is to cut sugar out. The recommended amount of sugar consumed on a daily basis should be no more than 9 teaspoons. Just a can of soda has 8 already. So you see for the sweet tooth’s out there (including me) we should really watch out how much sugar we consume every day as it can be very easy to consume more than recommended. There is no doubt that sugar can definitely give us more energy instantly every day and make us feel happier but there are more serious side effects apart from diabetes when consuming too much sugar on a regular basis.

 

Sugar and the issue of weight gain

Sugar has been shown to lead to weight gain. This is because sugar is an empty calorie. Despite it having so many calories it is not high in nutritional value at all and is not very filling. A higher calorie intake equates to more weight gain. Another reason why sugar leads to weight gain is that it is the first source of fuel the body uses. As a result, they do not offset hunger for very long in the stomach. This leads to more regular eating thus increasing the calorie intake. Sugar also has the ability to affect biological pathways that regulate hunger. Our body produces a hormone to regulate hunger depending on energy output. This hormone is called Leptin. Studies have shown that excessive sugar intake disrupts the function of Leptin in our body by making our body more resistant to it. This means we end up consuming way more calories than we need in order to meet our body’s fulfillment.

 

Sugar and the issue of obesity and heart diseases

Consuming too much sugar on a regular basis increases the likelihood of some sort of heart disease. One reason as to why it increases the chances of heart disease is that excessive sugar causes obesity. Sugar leads to obesity due to the increased intake of calories. Obesity is one of the main causes of heart disease. Sugar also stops triglycerides from breaking down. This puts more pressure on the heart as there would be more blockages. This will cause the heart to pump harder leading to high blood pressure. Another reason why sugar leads to high blood pressure is that it increases LDL while decreasing HDL. LDL is known as bad cholesterol. This is because it sticks to your arteries leading to narrowing of the artery. While HDL is known as the good cholesterol and it removes all other bad fats such as triglycerides and LDL that’s floating in the bloodstream. As the artery is narrowed there will be less blood being able to flow through thus leading to increased blood pressure.

 

Sugar and the issue of oral and dental health

Finally, too much sugar leads to poor oral and dental health. As you’ve probably heard every mother says ‘stop eating sugar it’s bad for your teeth. There is plenty of bacteria that live inside the mouth. Some of the bacteria are good and protect your oral health but some are not. These bacteria thrive off sugar. They love it as much as you do. But as these bad bacteria grow out of control they release acids. These acids released can dissolve the enamel of your teeth leading to cavities. This acid also causes bad breath. This is why it’s important to brush your teeth and decrease the amount of sugar to stop these bacteria from taking over your mouth.

 

Conclusion

Sugar is great, it tastes great, makes you have more energy, and helps you out mentally. However, they have so many side effects if over consumed. Weight gain, heart disease, and poor oral health are just some of them. Make sure to cut out as much sweet food as you can and try to keep under the recommended daily amount!

 

Negative effects of sugar on kids

 

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Diabetes – Intro

BRIEFING:

 

Food is now in abundance for many of us. In fact, we have so much food that many of the unnecessary products are becoming staples. I’m sure there is one person that you know of replaces water with soda, fruits with sugary sweets, whole foods with processed foods and fresh meat with processed meat. These foods will surely lead to health complications later on in life. One of them would highly likely be diabetes.

What is diabetes? Diabetes is when there is too much sugar in your blood. This can be due to two reasons; congenital and lifestyle. Type 1 diabetes is due to congenital issues. This is an autoimmune issue that occurs when your insulin-producing cells are attacked by your immune system. Insulin is an important hormone that regulates blood sugar and without it our blood sugar levels will rise. So if there is a lack of insulin to begin with, there will be nothing that keeps it under control. Type 2 is due to consuming food with too much sugar. This causes one of two problems. Firstly, it may cause the body to not produce enough insulin. This is because the demand is too high and the body cannot make enough supplies. Secondly, it can cause the insulin to become more resistant. This just means that your body isn’t able to process the sugar as well as it should. Insulin is used to the amount of sugar and is feeling lazy so it will no longer be as sensitive as it once was.

cont.

 

So let’s talk about some early signs and symptoms of diabetes. Some early signs of diabetes can include frequent urination, increased thirst, and an increase in appetite. However, sometimes there may be no symptoms at all! So we must constantly monitor our blood to check for sugar levels and other problems. In severe cases of diabetes, slow healing of cuts and wounds, loss of sensation, blurry vision, and patchy skin. The one that I would definitely be careful of would be the slow healing of wounds. This is because it increases the likelihood of infection occurring.

 

So now we know what diabetes is, what is the reasoning behind it, and what the symptoms are, next time we’ll discuss some risk factors (hint: most likely from diet). Also, we’ll tell you some ways to prevent yourself from getting diabetes too!

 

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2 Simple Tips For Reading Food Labels

If you are like most people you pick up a packet of food in the supermarket and turn it over to read the ingredients to see if it is good for you, all the while having no idea what you are reading. Eating healthy can seem complicated at first so let’s try and make it simple.

Putting the right fuel in your body is essential for your day-to-day wellbeing and performance as well as longevity. Poor diet is linked with many chronic health conditions. We encourage our patients to clean up their diet when undergoing structural chiropractic care to maximise their body’s ability to heal, recover, and re-structure. Think of it this way, if a builder uses cheap materials to build your home it probably won’t last long. Each day your body produces millions of new cells PER SECOND, so make sure you get the appropriate raw materials for your body to make the best cells it can.

Tips

  1. My first recommendation when it comes to reading a food label, is NOT to. Why? Because the food you eat shouldn’t need labeling since it has only one ingredient in it. Most of your diet should be made up of plants, lots of vegetables, fruit, legumes, and grains. If you buy carrots, there are only carrots in the pack. If you buy potatoes, same deal. As a rule of thumb, the more processing steps involved in getting a product from its source to your plate, the less good it probably does for you and the more potential harm it has.
  2. Okay so every now and then you will need products that do have a label on them. The simplest way to approach this is if you can’t read, pronounce or understand the ingredients list, it’s probably not good for you (this is a general rule, and with rules, there are always exceptions).

These two tips can be very helpful if you are new to eating better and you are trying to clean up your act. Don’t get overwhelmed by all the information out there, start simple and keep educating yourself!

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Eat Slowly

Here you are in the midst of modern society. No time. Rushed. Distracted. And eating… really, really fast. It seems like half the time you’re not even chewing our food properly! It’s time to discover eating slowly and what it can do for your health and well-being.

Learning to eat slowly is one of the simplest yet most impactful things you can do to improve your health. But it’s not always easy, so let’s explore why it’s so beneficial and worthwhile.

 

Hunger satisfaction

 

Eating slowly gives your body time to realize that it’s full. It takes 20 minutes from the start of your meal before your brain sends signals that it’s satisfied with the amount of food and nutrients you consumed. Imagine the extra calories you’ve been eating simply because you haven’t given enough time for your body to realize it longer needs food!

Eating until satisfied is different from eating until you’re full. Satisfied can be around 80% full, which is what you should aim for. When you take the time to slow down and take in each bite mindfully, paying attention to the tastes and textures of the food, you end up feeling way better about what you eat… even if it’s just a sandwich.

 

Improved Digestion

 

Before you even put the food in your mouth, your body’s digestive processes are already at work. As soon as we see, smell or think about food we begin to produce saliva which contains enzymes to break down the food and moisten the mouth to aid in swallowing. Your stomach then starts to secrete more acid and your small intestines start to prepare for movement and food transport.

When we eat fast, we tend to take larger bites and chew less before swallowing. Food that isn’t properly broken down can lead to indigestion and other potential GI problems. Anyone who’s experienced either can tell you it’s not pleasant.

 

Smaller portions

 

A study served lunch in two different ways to 30 average weight women. The meal consisted of a huge plate of classic pasta and a glass of water. All women were instructed to eat to the point of comfortable fullness. During one visit they them to eat as quickly as possible. On the other visit, they were asked to eat slowly and down their utensils between each bite.

Here’s what they found when they compared the difference:

  • Fast eaters: 646 calories in 9 minutes
  • Slow eaters: 579 calories in 29 minutes

That’s 67 less calories in 20 more minutes… which may not seem like much until you add up the three meals a day… 7 days a week. Do some simple maths and you’ll quickly realize that that adds up to 1407 extra calories a week!

On top of that, they found that when the women ate quickly they reported more hunger an hour earlier than when they eat slowly. This means that slow eating leads to less food consumption and more long-lasting satisfaction – which is both good for the wallet and the waistline!

What’s interesting is that they took the same study and compared the amount of water that the participants drank to find that the fast eaters drank an average of 289 mL and the slow eaters drank 409 mL! So they conducted a similar study, only this time they controlled water levels, and found that ate the same amount of food, but an hour after the meal the slow eaters reported less hunger and desire to eat.

So they concluded that drinking more water helps reduce portion sizes, while eating slowly seems to decrease hunger levels for longer. On top of that you get the other incredible benefits of drinking more water such as balancing body fluids, energizing muscles, helping your kidneys and bowels work better and improve skin appearance!

At the end of the day, if you’re eating slowly and drinking more water, you’ll consume less food and feel more satisfied.

Of course, eating slowly is not the end all be all for weight loss and health, but it will definitely help you with portion control and hunger satisfaction.

Here are 5 pro tips to eating slowly:

  1. Put down your utensils between bites
  2. Set aside time to eat
  3. Eat high-fiber foods (fruits and veggies)
  4. Set a minimum number of chews per bite
  5. Eat from smaller plates or containers

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What You Need To Know About Sugar

Is sugar bad?

 

Should you avoid it? This is possibly one of the most controversial topics in diet and health, but today, we’re going to tackle it with hard-core science and unveil the facts you need to know.

First, let’s define exactly what we mean by sugar. Is it the white stuff you scoop into your coffee? Well it can be, but that’s only one type of sugar, called sucrose. Sugar is actually a group of molecules that share a similar structure, so it’s actually more appropriate if we refer to them as sugars. Sugars are a type of carbohydrate known as “simple carbohydrates”, which means they digest more quickly.

You have taste receptors on your tongue for sugars that tell you “this is delicious” because naturally, sweet foods like fruits are full of vitamins, minerals and energy. Nowadays, there are some not-so-nutritious foods that are packed with sugar. The tricky part about this is that everyone reacts to sugar differently. Genetically, some of us want it more, some of us like it in small doses and some of us like it so much that the more we eat, the more we want.

 

What does the data say about sugar’s link to weight gain?

 

Well no single thing – including sugar – causes weight gain. A study was conducted comparing the low-carb diet to the low-fat diet when the calories were kept the same and the researchers concluded that there was no advantage to either diet over the long term.

One thing that definitely contributes to weight gain is an increased caloric intake. So if you’re one of those people that loves sugar so much that it always leaves you wanting more; then it’s a good idea to restrict yourself from sugar because eating it will most likely make you eat more of it and that will increase your overall caloric intake, which can lead to weight gain. It’s all about experimenting with your body and finding what works.

 

What does the data say about sugar’s link to diabetes?

 

 The short answer for this one is that managing sugar intake is just one piece of the diabetes-prevention puzzle. The biggest change you can make to prevent or reverse diabetes is to limit your fat intake that comes from all the animal products you eat such as red meat, pork, cheese, dairy milk and eggs. Research has shown that these types of fats are actually the biggest culprit driving diabetes. For more info watch the documentary ‘What The Health’ on Netflix.

This doesn’t give you permission to have fizzy drinks with your meals (bad idea). What it does is give you more insight on what you SHOULD focus on when looking to prevent diabetes, which is weight and body fat management. This is backed up by a LOT of research.

 

So… How much should I eat?

 

The point of this article is not to remove your guilt of eating sugar.  It’s not a health food and it doesn’t even add a whole lot of nutrient value like protein or omega-3 fatty acid does. But you can’t blame one thing for all your health problems. Being aware of your sugar intake is probably a good idea. As a guideline, limit sugar to 10% of your intake. But ensuring that you’re eating real whole foods for proper nutrients and finding a way to move and exercise more often has far greater benefits. Focus on the big rocks before the pebbles, and you’ll find navigating health a whole lot easier.

 

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