Let’s face it, we all have a sweet tooth at heart. I mean, who can resist a creamy indulgent cheesecake or a box of Belgian chocolates every once in a while? However, while these sweet treats are okay in moderation, it’s important not to overdo it as excessive consumption of sugar can lead to various health issues, as well as significant weight gain.
In this blog post, we’ll dive into the complexities of sugar and take a look at how it affects your body, as well as explore why it contributes to weight gain. We’ll also offer practical tips on how to reduce your sugar intake to assist you in your weight loss journey.
What Does Sugar Do To Your Body?
Sugar is a type of carbohydrate found naturally in many foods including fruits and vegetables. It’s also added to numerous processed foods and beverages. When you consume sugar your body breaks it down into glucose, which provides energy for your cells.
While glucose is a crucial energy source for our cells, excess sugar is primarily metabolised by the liver. If you consume more than the liver can handle, this is converted into fat which is then distributed throughout the body. Over time this contributes to weight gain.
Moreover, when you take in lots of sugar, it can disrupt the hormones that regulate your appetite, leading to cravings and overeating. All of this explains why those on a high-sugar diet struggle with their weight.
And that’s not all, as sugar also has an impact on insulin release. When you eat sugar, your blood sugar levels spike, prompting the pancreas to release insulin. Repeated, frequent spikes in your insulin can cause issues with your kidneys, heart and eyesight, among other things, while it can also cause insulin resistance, which can lead to diabetes.
So, to put it bluntly, too much sugar is extremely bad for your health!
Ways To Reduce Sugar From Diet
Cutting down on sugar can be a challenging but rewarding journey for weight loss and overall health. You’ll also find that as time goes on, avoiding sugar usually gets easier. So, here’s how to cut down on your sugar intake.
Read Labels
Pay attention to food labels and keep an eye out for hidden sugars under various names, such as sucrose, HFCS glucose and fructose. Those sneaky food and drink manufacturers often like to hide things in plain sight!
Choose Whole Foods
A diet high in whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins and legumes will be naturally low in sugar. This is also the most nutrient-rich diet which will provide myriad other health benefits.
Limit Sugary Drinks
Reduce or eliminate sugary beverages like soda and sweetened coffee drinks. And don’t fall for the age old myth that fruit juices are healthier. While they contain vitamins and minerals, when it comes to sugar, some fruit juices contain more than even the worst fizzy drinks!
Instead, choose water, herbal tea or unsweetened alternatives.
Mindful Snacking
Overdoing it on the snacks can quickly see your weight loss journey start to unravel. To combat this, try to snack on healthy options like nuts, seeds or fresh fruit instead of sugary snacks.
Although fruit contains sugars, whole fruits contain fibre and take time to chew, making you feel fuller and satiating your sweet tooth. So feel free to snack on fruit, as long as you don’t overdo it of course.
Read Recipes
When cooking or baking at home, it’s always a good idea to modify recipes to use less sugar. You could even explore sugar alternatives like stevia or erythritol.
Avoid Processed Food
Processed food is usually jam-packed full of salt and sugar to make it as tasty (and addictive) as possible. So if you’re trying to avoid sugars then ditching the processed food is a great place to start.
Stay Hydrated
Sometimes we can mistake thirst for hunger. Counter this by drinking sufficient water throughout the day to stay hydrated and reduce unnecessary snacking.
Meal Preps
A great way to ensure you’re following a balanced diet and not going overboard with your sugar intake is with a good meal prep service. By providing healthy, nutritious meals right to your door, meal preps ensure you get all the goodness you need in your diet.
And with all your dietary needs taken care of, this should mean you’re less likely to reach for those unhealthy snacks!
So whether you’re looking for a quick, healthy snack or a full meal, pREP UK has a range of options to help you keep your sugar intake in check.