Manufacturers often use added sugars, on the other hand, to processed foods. Adding sugar makes those foods taste better and even preserves their shelf life. But without the nutrients and fiber that whole foods provide, those added sugars can surge your blood sugar and insulin levels.
Fructose, on the other hand, doesn’t raise your blood sugar right away, so it doesn’t impact insulin levels.
That’s not a good thing: The bigger-picture effects of fructose can be far more damaging than glucose. Excess amounts burden the liver, contributing to problems like fatty liver but also type 2 diabetes, obesity, and more.
“Fructose can cause insulin resistance and weight gain,” says Mark Hyman, MD, in Food: What the Heck Should I Eat? “It also [increases fat] and dangerous types of cholesterol and triglycerides in your liver, which can lead to fatty liver disease, obesity, type 2 diabetes, heart disease, cancer, and dementia.”
Much of that blame lies on the standard American diet (SAD), which is high in fat and sugar. But researchers especially point the blame to sugary, empty-calorie foods and drinks.
These sugary, processed foods and drinks can make up a whopping 40 percent of total daily calories for children (ages two to 18). Sodas, desserts, fruit drinks, and pizza are among these empty calories.
To lose weight and reduce your risk of disease, you’ll want to minimize or eliminate added sugars and artificial sweeteners.
But you needn’t deprive yourself either. These five strategies can help you minimize the impact of added sugars while satisfying your sweet tooth and overall health.
Pay attention to added sugars on a label. Processed foods like tomato sauce often contain added sugar even if they don’t taste sweet. Food labels now include both total and added sugars. While both numbers are important, added sugars are more damaging and can add up quickly.
Be aware of sneaky sources. You might be aware that a 12-ounce soda is pure sugar; 11 teaspoons, in fact. But did you know that a tiny cup of so-called healthy yogurt contains a whopping seven teaspoons of added sugar? To avoid these sneaky sugars, stick with whole, unprocessed foods. You know that an apple or broccoli doesn’t contain any added sugar. You’re also human, so you’ll eat some processed foods. That’s when you’ll want to read labels carefully and especially minimize added sugars.
Nix the sugary drinks. On average, Americans consume about 46 percent of added sugar from drinks. You’re probably aware that colas and other soft drinks contain added sugars, but so do fruit juices, vitamin-enhanced waters, sports drinks, teas, and even so-called healthy beverages. Clean, filtered water will always be best. So are freshly brewed hot or iced tea. If you need sweetener, add a dash of 100 percent pure stevia. Read the label and assure it only contains stevia and no fillers like lactose. Keep a gallon of freshly brewed, stevia-sweetened iced tea in the fridge for your entire family.
Retrain your taste buds. Experts coined a word — hyper-palatable — to describe the sugary, empty-calorie processed foods and drinks that can become addictive. Manufacturers engineer these foods and drinks to mess with your taste buds, leaving you wanting more. Getting off sugar can be a challenge. But you’ll feel better, look better, and not have those miserable energy crashes. You learn to appreciate the natural sweetness of, say, almonds or even vegetables.
Try our healthy desserts. You’ll occasionally want something to satisfy your sweet tooth. With our desserts, you can literally have your cake and eat it without the problems that added sugar creates. Whether you’re craving Chocolate Mint Fudge, Peanut Butter Pie, or something sophisticated like Raw Pecan Pie Mini Tart, you’ll find plenty of decadent, guilt-free recipes here.
Our Core or Advanced Plans make a great way to manage your sugar intake. When you incorporate the principles in either of these plans, you naturally minimize your intake of added sugars. You’ll enjoy satisfying, whole foods while incorporating healthier options to satisfy your sweet tooth.
Sometimes you’re doing everything correctly — eating healthy, exercising, managing stress, and sleeping well — and yet the scales still don’t move the way you’d like.
If you want to go that extra mile to lose weight and keep it off, give your body the nutrients it needs to thrive. That’s why we designed our Weight Loss Bundles, to help boost your weight loss.
This custom-designed bundle — designed specifically to help you reach and maintain your goal weight — contains Grass-fed Whey Protein (in vanilla or chocolate). You can make delicious, fat-burning smoothies like our Chocolate Smoothie that curb hunger and cravings.
Metabolix Burn. This comprehensive hormone-balancing formula helps stabilize insulin, leptin, and cortisol levels to help you safely burn fat and maintain lean body mass. The unique array of nutrients and botanicals in Metabolic Burn can also help you manage food cravings and balance blood sugar levels.
You get all these essentials in one simple-to-use bundle, which you can incorporate effortlessly into your diet plan. Our Weight Loss Bundles might be that powerful nudge you need to feel better, look better, and finally be satisfied with your weight.