Look at how many grams of sugar are in what you're eating (on the nutritional label). Now divide that amount by 4. That's how many teaspoons of pure sugar you're consuming. Kinda scary, huh? Sugar makes you fat and fat-free food isn't genuinely free of fat. I've said it before in manifold articles, but occasionally, I've had person lean over my desk and say "How in the heck does sugar make you fat if there's no fat in it?". This report will sass that puzzler, and provide you with some helpful suggestions to accomplish not only weight loss success, but improved body health.
First, let's make some qualifications. Sugar isn't inherently evil. Your body uses
sugar to survive, and burns sugar to provide you with the vigor important for life.
Many truly healthy foods are genuinely broken down to sugar in the body - straight through
the conversion of long and complex sugars called polysaccharides into short and
simple sugars called monosaccharides, such as glucose. In additions to the
breakdown products of fat and protein, glucose is a great vigor source for your
body.
Health Waffle
However, there are two ways that sugar can sabotage your body and cause fat
storage. Excess glucose is the first problem, and it involves a very uncomplicated concept.
Anytime you have filled your body with more fuel than it genuinely needs (and this is
very easy to do when eating foods with high sugar content), your liver's sugar
storage capacity is exceeded. When the liver is maximally full, the excess sugar is
converted by the liver into fatty acids (that's right - fat!) and returned to the
bloodstream, where is taken throughout your body and stored (that's right - as fat!)
wherever you tend to store adipose fat cells, including, but not petite to, the
popular regions of the stomach, hips, butt, and breasts.
As an unfortunate bonus, once these regions are full of adipose tissue, the fatty
acids begin to spill over into your organs, like the heart, liver, and kidneys. This
reduces organ ability, raises blood pressure, decreases metabolism, and weakens
the immune system.
Not good!
Excess insulin is the second problem. Insulin is a major hormone in the body, and is
released in high levels anytime you ingest what would be thought about a "simple"
carbohydrate, which would include, but not be petite to: fruit juice, white bread,
most "wheat" bread (basically white bread with a petite extra fiber), white rice, baked
white potato, bagels, croissants, pretzels, graham crackers, vanilla wafers, waffles,
corn chips, cornflakes, cake, jelly beans, sugary drinks, Gatorade, beer, and
anything that has high fructose corn syrup on the nutritional label.
Two actions occur when the insulin levels are spiked. First, the body's fat burning
process is shut down so that the sugar that has just been ingested can be
immediately used for energy. Then, insulin takes all that sugar and puts it into your
muscles. Well, not quite! Actually, most of us, except those random Ironman
triathletes and 8000-calories-per-day exercisers, walk colse to with fairly full vigor
stores in the muscles. As soon as the muscles vigor shop are full, the excess
sugars are converted to fat and, just like the fatty acids released from the liver,
stored as adipose tissue on our waistline.
But that's not all. After the blood sugar has been reduced by going into the muscles
or being converted to fat in the liver, the feedback mechanism that tells the body to
stop producing insulin is slightly delayed, so blood sugar levels fall even lower,
below normal measurements. This causes 1) an immediate growth in appetite,
which is ordinarily remedied by eating more food; 2) the production of a stress
hormone called cortisol. Cortisol triggers the publish of stored sugar from the liver
to bring blood sugar levels back up, which, combined with the meal you eat from
your appetite increase, begins the whole "fat storage, metabolic decrease" process
over again.
This process of destabilizing blood sugar levels and sending your body on a roller
coaster ride can occur throughout an whole day, week, or month. The immoderate
cortisol that accumulates in the body at last distresses your hormonal system
and results in other problems, along with a further decrease in metabolism, obesity,
depression, allergies, immune weakness, chronic fatigue syndrome and other
serious side effects.
So what kind of carbohydrates can you eat to avoid de-stabilizing blood sugar
levels, enduringly sabotaging your weight loss, and spending hundreds of thousands
of dollars in health care as you get older? Here is a list of carbohydrates do not
trigger such a strong insulin response and instead provide long-term, stabilized
energy: apples, oranges, pears, plums, grapes, bananas (not overly ripened),
grapefruit, oatmeal, brown rice, whole wheat spaghetti and egg fettuccine, whole-
wheat pasta, bran cereal, barley, bulgur, basmati, Kashi and other whole grains,
beans, peas (especially chick and black-eyed), lentils, whole corn, sweet potatoes,
yams, milk, yogurt (preferably low-fat or fat-free) and soy. Stay away from
processed and packaged foods as much as possible, because they are highly likely
to contain synthetic sweeteners (which basically have a similar corollary as sugar), as
well as uncomplicated and refined sugars. Keep your eye out for ingredients that contain
sucrose, maltose, dextrose, fructose, galactose, glucose, arabinose, ribose, xylose,
deoxyribose, lactose, and other fake names for sugars. Even "healthy" juice and
many health food products will need to be avoided if they contain high levels of
sugar.
If you need more help with your diet, just let me know. Feel free to e-mail
elite@pacificfit.net, and I'll give you some suggestions on how a personal educator can
help you with your nutrition. My new book, Shape21, includes 21 days of nutritional
intake that fully stabilizes blood sugar levels, which, when combined with the
perfect practice agenda that I've detailed in the book, leaves you with a lean,
athletic body. You can check it out at my website, http://www.pacificfit.net, or at a gym
near you. E-mail elite@pacificfit.net for more information.
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