This is a great way to start moving towards a better life! Sugar is one of the most health-destroying foods on the planet and it is addictive.
Sugars are simple carbohydrates which are quick sources of energy because they require little digestion.
Simple carbohydrates that provide no nutrients include:
Candy
Breakfast cereals
White bread
White noodles
White rice
Table sugar
Pop
Agave
Brown sugar
Corn syrup
Processed snack foods
Processed jam
Processed fruit drinks
These simple sugars cause blood glucose levels to rise very quickly. These rapid spikes in blood sugar can be very unhealthy, leading to insulin resistance, and diabetes while also being related to problems such as tooth decay, poor nutrition, lowered immune system, yeast overgrowth (candida), mental fogginess, emotional stress, ADHD, depression, anxiety, heart disease and cancer. Consumption of highly refined sugars can also lead to adrenal exhaustion, with symptoms that include feelings of mental and emotional stress, sugar and salt cravings, moodiness, general weakness and lethargy.
Our ancestors, who were hunter-gatherers, rarely encountered short-chain (simple) carbohydrates. Nowadays they are abundant in our food supply. Ingesting short-chain carbohydrates leads to a rapid and steep rise in both blood sugar and insulin levels. About 1½ to 2 hours after consuming simple carbohydrates we experience renewed hunger attacks. This is a feeling that can only be satisfied by consuming more short-chain, simple carbohydrates. This leads people into a vicious cycle that is hard to escape.
Solution
Choose sweet alternatives with a low glycemic index (GI explained below) like dried dates, maple siroup or fruits. These types of sugar do not spike your blood sugar and insulin levels and if there is no significant rise, there won't be the low that makes you feel hungry or even dizzy.
Dates are sweet, delicious and contain fiber and important minerals! The easiest way to use them as sweeteners is soak them over night in water (just enough so the dates are covered) and blend them to a smooth date paste. Use the paste to create deserts, chocolates or cakes. The best, softest and sweetest dates to use are Medjool dates. You can also buy date sugar, which has a similar low GI and is easier to use especially in coffee or tea.
Maple siroup is also a good choice regarding the glycemic index but it does deliver the nutrients like dates.
How to make it happen
It seems to be difficult but with a few tricks that I will share here with you, you will get the idea and even have fun.
There are so many hidden sugars in processed food and they have different names. These are the most common ones:
Glucose
Fructose
Inulin
Chicory
Dextrose
Siroup
Maltodextrin
Tip number 1
Learn how to read food labels. This is a subject I will talk about in one of my next newsletters. You are welcome to send me pictures of food labels so I can help you analyze the ingredients.
Tip number 2
Make your own sweets and snacks.You could save one evening of the week or a few hours on the weekend to make big batches and freeze it. Maybe you find someone who has the same goal and you can create sweets together.
Send me an email if you need ideas how to replace ingredients of your favorite recipe.
Tip number 3
Don't buy or keep the unhealthy kinds of sweets or sugar at home so you are not tempted.
The glycemic index (GI)
The glycemic index is a numerical system of measuring how much of a rise in circulating blood sugar a carbohydrate triggers.
The higher the number, the greater the blood sugar response.
A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike.
A GI of 70 or more is high, a GI of 56 to 69 is medium and a GI of 55 or less is considered low. The glycemic index is just one tool to help with determining what foods can impact your blood sugar levels. Numerous factors play a role in how a specific food will affect your blood sugar.
Here are some examples of carbohydrates with a low glycemic index: Dates, maple siroup, most fruits, most vegetables, legumes, chickpeas, lentils, whole grains, quinoa, nuts and seeds.
Foods to avoid are white and brown sugar, artificial sweetener, white flour or bread, white rice, processed food.
If you have any questions send me an email. I am always happy to help and make our planet a healthier place.
Take your first step today - you can do this!
To your health and delicious food
Judith
Check out the recipes here to get an idea:
Comments