You need an Easy Diet Plan because Sugar is Bad:
First of all, could you hold your breath underwater for 15 minutes if I offered you a million dollars? The answer would be no unless you’re an amphibian or a superhero. The brain would override any willpower you have added to win the prize.
Furthermore if you’re currently living on a steady easy diet of sugar-enhanced foods, your brain re-wired, demanding that next hit. Your willpower has as much of a chance at resistance as the ability to keep your body underwater. Therefore this is no easy diet and added sugar only makes your brain want more.
We know sugar is not a healthy substance or food. Sugar is bad not an easy diet. The impact sugar has on our brain really drives home the message. You must realize that the added sugar hits always lead to a crash and then a craving for even more. In addition, if you have a sugar issue now is the time to make your brain change direction.
The Added Sugar is not Brain Food:
The added sugar acts within your brain. Your brain has what experts call a reward center mechanism, the brain’s equivalent of the elementary school Gold Star chart. Upon eating sugar, your brain releases Dopamine our favorite feel good hormone. Dopamine will not tell your brain that sugar is bad. Dopamine triggers other pleasure mechanisms like sex, exercise, and, on the bad side, drugs like cocaine or meth. A lot of foods have added sugar in them.
Through the same mechanisms as drug addiction added sugar intake in your body increases. In addition the brain eventually gets accustomed to that added sugar intake high and becomes less sensitive to sugar. So to get the same sugar rush, your brain requires more and more added sugar all the time.
Here’s how it works: You eat a sugary food, your blood sugar levels spike, and your body releases Dopamine and insulin. This in turn triggers your body to store the added sugar as fat. Sugar levels plummet and you feel tired, hungry, and you crash reaching for the next sugary treat. These chemical physical urges completely override your willpower and desire to eat healthy. Consequently the added sugar intake sky rockets while your brain can’t resist.
Turn the Sugar Cycle Around:
So are you doomed to be a victim to brain chemistry knowing sugar is bad? Just as added sugar rewired your brain in the first place; cutting back can reverse the dependence. Furthermore programing your brain to stop added sugar intake is harder than it sounds.
More added sugar: Added sugar is included sometimes as the second or third ingredient in over 70% of packaged foods. Added sugar is in everything from healthy snacks, breakfast cereals to BBQ sauce to salad dressings. Granola bars are full of added sugar, even those heart approved refined-carb breakfast cereals. The FDA just acknowledged the confusion behind these labels and is looking at redefining them. Therefore its fair game for added sugar to be in snacks and packaged food until the change takes place.
Sugar exists in many forms while making it easy for the food industry to hide it in the ingredient lists. Therefore listed with other names in foods you might not even think of as sugary. We will make this an easy diet to comprehend.
The Realistic Bottom Line on Sugar Intake:
Look, we all know sugar is going to sneak in somewhere, sometime, into our own and our kid’s diets. To fuel your body cut back on added sugar and you can still have a sugary treat once in a while. But if you’re tired of this going on in your brain, follow these 3 steps to minimize the added sugar.
Learn the Other Terms for Sugar:
Sugar is never called sugar on ingredient lists. You have to be smart about spotting where it hides. There are at least 61 different names for sugar on food labels. Avoid anything ending in “-ose” like sucrose or maltrose. Look out for the buzzwords of “syrup,” “nectar,” “cane” and “sweetener.” Especially relevant is mindful that even natural sugars, like agave or honey, still contribute to your daily sugar limit. If sugar is in the top 5 ingredients, it’s not a nutritious food for your body or your brain.
Liquid Sugar is Bad News:
Drinking sugar-sweetened beverages? Big mistake — your brain doesn’t even recognize your added sugar in take as food. Consequently this will lead to a high and crash that will end with you eating even more added sugar. Soda is poison with up to 46 grams of refined sugar in a single 12-oz can. Therefore soda can put you over the sugar limit for the entire day. As a result, the added sugar intake would be 24 grams per day for women and 36 for men. Multiple studies have suggested the link between increased soda consumption and obesity in the U.S.
Soda is not the only culprit that dulls the brain. Fruit juice and seemingly healthy drinks contain added sugar. Consequently, unless you’re talking a fresh-pressed, unsweetened juice, you’re better off eating a whole piece of fruit. Let us settle the whole fruit-is-sugar debate. While fruit does have sugar in the form of fructose, it’s nothing in comparison to added sugar intake. Fructose doesn’t cause the same blood-spiking mechanisms. In conclusion there is no need to limit fruit if you’re focusing on cutting back on added sugar intake. There is no easy diet when it involves sugar.
Add the Sugar Yourself:
Just because sugar is bad you don’t have to completely cut out everything sweet. I like my coffee black and my yogurt plain with natural fruit added. But it’s a lot easier to control the amount of sugar you’re adding if you do it yourself. Add a half-packet of sugar to your coffee instead of ordering a fancy sweetened latte. Buy plain Greek yogurt and add berries and honey; I guarantee it will have less sugar than the fruit-flavored, sugar-laden packaged kind. Furthermore it’s a lot easier to know what’s going on in your body if you control what you put into your body. We all look for an easy diet to work with and the term easy diet is obtainable.
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