Simple, but not easy for all of you people who are carbohydrate addicts. In the last 10 years the consumption of fat-free and low fat foods in the Western world has increased exponentially yet the cases of type II diabetes and obesity are higher than ever .
Why? The increase in the consumption of sugar.
Sugar comes in many forms. Refined foods like white flour products (bread, cakes, biscuits, pastries, crackers), sugar (ditto), white rice etc and foods that are commonly considered healthy like many breakfast cereals, cereal bars, energy drinks, fruit spreads, fat-free yogurts…the list is endless.
The truth is, all of these foods rapidly drive up our blood sugar. This leads to large output of the hormone insulin which brings your blood sugar levels back down. A rapid drop in blood sugar follows, leaving you craving more sugar, and so the cycle continues – an endless drive to eat, and never feeling fully satisfied.
Once you have eaten a meal you should not want to eat again for 3 -4 hours. Food should not be constantly on your radar, if it is, then that’s a sign that your blood sugar management is out of control. If you do crave carbohydrates / sugars, then overcoming this urge is more than a case of willpower because once your blood sugar is low your brain will be demanding more sugar, as glucose, a form of sugar, is the brain’s main source of fuel. If glucose levels are low, your brain will be constantly demanding that you eat something sweet.
Insulin not only controls blood sugar levels it is also the hormone that gives the body the signal to convert excess blood sugar to body fat, and that can mean only one thing:
high sugar intake = high insulin levels = conversion of sugars to fat = weight increase.
So, for weight loss and long-term weight management, remove refined carbohydrates from your diet at least 80% of the time; eat as little processed food as possible to avoid the hidden sugars and look out for all these forms of sugar that find there way in to so many of our foods:
Corn Sweetener, Corn syrup, or corn syrup solids, Dehydrated Cane Juice, Dextrin, Dextrose, Fructose, Fruit Juice Concentrate, Glucose, High Fructose Corn Syrup, Honey, Lactose, Maltodextrin, Malt syrup, Maltose, Maple syrup, Molasses, Raw sugar, Rice Syrup, Saccharose, Sucrose, Syrup, Treacle, Turbinado Sugar, Xylose.
I know this is a hot topic, so lots more to come on eating and exercise for weight loss.