For many years it was thought that excessive fat in the the diet was responsible for the epidemic of obesity in the US. One of the main reasons is that the popularity of fried foods and red meats was linked to the overweight problems by many in the healthcare profession. It seemed logical at the time when you analyze the prevailing information on the typical diet of people in America
That led many doctors and nutritionists to begin recommending people to cut out red meat and fried foods in order to reduce the amount fat in the diet of their patients. That, unfortunately did not seem to have enough of an impact on the obesity numbers. That is when studies began to be conducted in order to find other reasons for the obesity problem in so any people.
One of the things researchers began targeting was the possible connection of sugar’s, more specifically simple sugar to excessive weight gain and also other more serious medical conditions. During some of the studies it was discovered simple sugars cause severe spikes in blood sugar levels which in causes release of the hormone insulin. The other thing that began being attributed to simple sugars was inflammation and this was discovered causes a number of serious medical issues like autoimmune disorders.
There are a number of ways that simple sugars can be reduced or eliminated altogether from the diet. The best way to do it would to start reading the nutrition label on the packaging of the food you are buying from the store. Below are four easy to follow tips that can be followed to reduce the amount of sugars in the diet.
Tips for Reducing Sugar : Reduce the Amount of Simple Sugars in Your Diet
#1 Avoid Highly Processed Foods – Highly processed foods are made using flour that is bleached. This process strips away much of the nutrients and increases the glycemic index number which leads to spikes in blood sugar.
#2 Avoid Sugary Drinks – Sugary beverages such as Coke or Pepsi contain an extraordinary amount of simple sugar. A single 12-ounce can of Coke or Pepsi contains 35 grams of sugar, which is equivalent to 7 teaspoons of sugar. You can multiply that by 3 when you consider a large fountain drink at most fast food places is 32 oz. of soda. By replacing sugary drinks with a large glass of water, or unsweetened ice tea, you can cut out a whole lot of sugar.
#3 Eat More Complex Carbohydrates – Complex carbohydrates are broken down inside the body at a much slower rate and this helps to prevent the spikes in blood sugar levels. These complex carbohydrates are found in whole grain foods and also in many different types of fruits and some varieties of vegetables.
#4 Add More Fiber to Your Diet – Fiber is very important when it comes to cutting back on simple carbohydrates and sugars. Adding more fiber in the diet helps to fill the stomach quicker, which helps to cut down on the amount of food being eaten.