Sugar Detox
Here's a shock: the average person takes 22 teaspoons of sugar each day more than three times the amount by which the American Heart Association recommends. And although he never considered a healthy food, shows a new sugar proof can even more damage than was thought previously, setting you make for obesity, diabetes and heart disease. But you sugar withdrawal can be complicated. It's hard to dodge because it is hidden in many foods, and it offers an almost addictive sound, thanks to a surge of dopamine, a neurotransmitter after entering the body, according to the study, neurobiologist Nicole Avena, Ph.D., author why diets do not work (because you "are related to the sugar) .. ($ 19, amazon.com), but reducing sugar is a food trend worth trying out all about rehabilitation of sugar and tactics to make your stick engagement.
Sweet dangers
Sugar has 16 calories per teaspoon. It does not seem like much, but there are hundreds of calories without gathering information on the nutritional value, says Aven. Extra calories increase the risk of obesity, which in turn sets you up for the treatment of diabetes.
2,013 study showed that for every 150 calories of added sugar in the population corresponds to a soda can prevalence of diabetes in the population consumption increased by 1.1%. Then there are studies that sugar heart disease. 2,014 JAMA study: Internal Medicine found that more sugar added man took, the better their chances of dying of heart disease.
Do not forget that sugar pieces with the level of glucose in the blood, they grow them, will not leave you tired, the brain is clouded, and irritated, said Britain Cohn, RD, a nutritionist in New York.
Cut this type of sugar
Sugar offenders remain in the form of coffee away from refined white sugar, spoon or added to baked goods. Blood flow absorbs the simple sugars quickly, causing spikes blood sugar and insulin, which can wreak havoc on the body, said Aven.
Refined sugar is added jerky with countless foods during processing ketchup sauce on the beef bread salad. Manufacturers are trying to mislead consumers, sugar cane, corn syrup high fructose or other unfamiliar names, but they are wise to research say sugar it. Molasses, honey, maple syrup and sugar are added, and the same side effects, but they are not always treated the way, refined white sugar, they are said Aven.
Sweets can be eaten
Sugars you do not have naturally in foods, such as fruits and fruit sugar lactose found in dairy products Graben. You get a passport, as long as you consume the original form of food. "Fruit, for example, contains a lot of sugar, which is the best compared to the amount of fiber and other nutrients in it," said Aveda. "These other nutrients to reduce the harmful effects of sugar."
Artificial is not the answer
Replacing sugar by the chemical sweetener aspartame as saccharin or may not be the answer. "Artificial sweeteners provide sweetness without calories, so if you consume these foods, hunger is not satisfied with the results you dream later," said Cohn. For 2013 trends in research in endocrinology and metabolism, argues that drinking just one soda per day is associated with weight gain and diabetes.
Why increase the chemical sweeteners famine? It is not known, but perhaps to do with the sweetness intensity in these products. Artificial sweeteners are many times sweeter than natural sugar, and that can dull your taste buds on a less intense sweet foods, such as fruits, increased demand for high sugar content and calories of high food, says Cohn .
Do not go cold turkey
Since our body so accustomed to the sweet, sugar occurs very abruptly may cause severe withdrawal symptoms such fools as headaches, anxiety and mood swings, says Cohn. Because without the batten usual morning or another dose of caffeine past? This is something that sugar production to 10. "It's better to ease it a step at a time, slowly so your body has time to adjust," says Cohn. Another reason not to be pressed: slow changes are usually final, said Aven, especially when it comes to regime change.
Avoid sugary drinks
Soda, juice, sports drinks, iced tea, these and other sugary drinks sneaky sources of added sugars. You can, cola, for example, is nine teaspoons a third of the more than six teaspoons daily limit of the American Heart Association recommended.
"Sugary drinks or drinks from fruit juices, for example, liquid sugar, and they add a lot of calories without starving to breastfeed," said Aven. It proposes replacing the seltzer soda, which has not added sugar and zero calories. As for the taste of fruit drinks and fruit juices, fruit infused mineral water or less added water with slices of fresh fruit.
Ditch candy in simple carbohydrates
Cakes, cookies, muffins and other white bread, refined flour, sweets offer little nutrition wise, but thick, with added sugar. And since they are not difficult to determine what is just cut them from your diet. They tinker with sugar levels in the blood, creating a capture cycle donut or muffin for energy that does not last, says Cohn. Instead, you get your dose of carbohydrates with whole grains. They turn into sugar in the digestive process, and because they are in a complicated form, not an easy, they are absorbed more slowly and provide sustainable energy.
Sousse restaurant sugary foods
They do not call it anything sweet and sour pork. Many types of takeout or eat smothered with sugar in cooking in sauces or coatings. Also delivery pizza crust, probably pack hidden sugars, even if you do not taste, said Aven. Icing, condiments, sauces and often with sugar, even sugar, which adds just as bad in the packed box of cookies is loaded. Read the label carefully: Look brown sugar, corn syrup, maltose, fructose, dextrose, glucose syrup, agave, brown rice syrup, cane sugar, syrup of sugar and evaporated cane juice , all that is just another way of "sugar" say.
Jumped from table sugar
If you are used to add a sweetener in foods and beverages, give yourself time to ease out of the habit includes Con. Typically, start the day with two tablespoons of sugar or tea or coffee honey? Cut sugar for a week, then reduce to zero within a week or sweeten with a slice of orange or a little milk. The same goes for sugar on the french toast or cereal, put or doused with maple syrup on pancakes. Gradually reduce the amount of make it less obvious that you cut back, and you'll be less mad craving for sugar kick.
Assign box of chocolates
If the rest of the family are not cutting back on the sugar with you, you are likely to sugary sweets and sugar added to see the products around your kitchen, inviting temptation. "Instead, make a drawer or a shelf in the kitchen a place where all the others can save their treats, but you do not need the products every time you open the cabinet or the refrigerator," said Aven . Most of us go to the food that we see first, if you do not see the candy, you will not want to, then the cave for him, she added.
A lot of protein and healthy fats in your plate
Cut the sugar is the perfect excuse to indulge in healthy fats (nuts, olive oil, avocados, dairy) and lean protein (egg, turkey and beans). And feel full and energized, prevents the growth of blood glucose and fall, which could lead to hard to resist.
Breakfast protein-fat will help you start the day off right. "There is a breakfast with protein and fat that stars like eggs and lawyers, instead of starch and sugar than traditional combo cereal or a sweet muffin," says Cohn.
Go with the natural sweetness
To satisfy a sweet tooth without seeking gourmet stuff, only spices. Cinnamon or vanilla extract is added to coffee, cereals, baked goods, or provide the sweet taste of sugar without side effects and zero calories, also said Cohn. Other sweet spices to add food and drinks, including chicory, ginger, nutmeg, and cardamom. Citrus adds a fruity, refreshing sweetness.
Here's a shock: the average person takes 22 teaspoons of sugar each day more than three times the amount by which the American Heart Association recommends. And although he never considered a healthy food, shows a new sugar proof can even more damage than was thought previously, setting you make for obesity, diabetes and heart disease. But you sugar withdrawal can be complicated. It's hard to dodge because it is hidden in many foods, and it offers an almost addictive sound, thanks to a surge of dopamine, a neurotransmitter after entering the body, according to the study, neurobiologist Nicole Avena, Ph.D., author why diets do not work (because you "are related to the sugar) .. ($ 19, amazon.com), but reducing sugar is a food trend worth trying out all about rehabilitation of sugar and tactics to make your stick engagement.
Sugar has 16 calories per teaspoon. It does not seem like much, but there are hundreds of calories without gathering information on the nutritional value, says Aven. Extra calories increase the risk of obesity, which in turn sets you up for the treatment of diabetes.
2,013 study showed that for every 150 calories of added sugar in the population corresponds to a soda can prevalence of diabetes in the population consumption increased by 1.1%. Then there are studies that sugar heart disease. 2,014 JAMA study: Internal Medicine found that more sugar added man took, the better their chances of dying of heart disease.
Do not forget that sugar pieces with the level of glucose in the blood, they grow them, will not leave you tired, the brain is clouded, and irritated, said Britain Cohn, RD, a nutritionist in New York.
Cut this type of sugar
Sugar offenders remain in the form of coffee away from refined white sugar, spoon or added to baked goods. Blood flow absorbs the simple sugars quickly, causing spikes blood sugar and insulin, which can wreak havoc on the body, said Aven.
Refined sugar is added jerky with countless foods during processing ketchup sauce on the beef bread salad. Manufacturers are trying to mislead consumers, sugar cane, corn syrup high fructose or other unfamiliar names, but they are wise to research say sugar it. Molasses, honey, maple syrup and sugar are added, and the same side effects, but they are not always treated the way, refined white sugar, they are said Aven.
Sweets can be eaten
Sugars you do not have naturally in foods, such as fruits and fruit sugar lactose found in dairy products Graben. You get a passport, as long as you consume the original form of food. "Fruit, for example, contains a lot of sugar, which is the best compared to the amount of fiber and other nutrients in it," said Aveda. "These other nutrients to reduce the harmful effects of sugar."
Artificial is not the answer
Replacing sugar by the chemical sweetener aspartame as saccharin or may not be the answer. "Artificial sweeteners provide sweetness without calories, so if you consume these foods, hunger is not satisfied with the results you dream later," said Cohn. For 2013 trends in research in endocrinology and metabolism, argues that drinking just one soda per day is associated with weight gain and diabetes.
Why increase the chemical sweeteners famine? It is not known, but perhaps to do with the sweetness intensity in these products. Artificial sweeteners are many times sweeter than natural sugar, and that can dull your taste buds on a less intense sweet foods, such as fruits, increased demand for high sugar content and calories of high food, says Cohn .
Do not go cold turkey
Since our body so accustomed to the sweet, sugar occurs very abruptly may cause severe withdrawal symptoms such fools as headaches, anxiety and mood swings, says Cohn. Because without the batten usual morning or another dose of caffeine past? This is something that sugar production to 10. "It's better to ease it a step at a time, slowly so your body has time to adjust," says Cohn. Another reason not to be pressed: slow changes are usually final, said Aven, especially when it comes to regime change.
Avoid sugary drinks
Soda, juice, sports drinks, iced tea, these and other sugary drinks sneaky sources of added sugars. You can, cola, for example, is nine teaspoons a third of the more than six teaspoons daily limit of the American Heart Association recommended.
"Sugary drinks or drinks from fruit juices, for example, liquid sugar, and they add a lot of calories without starving to breastfeed," said Aven. It proposes replacing the seltzer soda, which has not added sugar and zero calories. As for the taste of fruit drinks and fruit juices, fruit infused mineral water or less added water with slices of fresh fruit.
Ditch candy in simple carbohydrates
Cakes, cookies, muffins and other white bread, refined flour, sweets offer little nutrition wise, but thick, with added sugar. And since they are not difficult to determine what is just cut them from your diet. They tinker with sugar levels in the blood, creating a capture cycle donut or muffin for energy that does not last, says Cohn. Instead, you get your dose of carbohydrates with whole grains. They turn into sugar in the digestive process, and because they are in a complicated form, not an easy, they are absorbed more slowly and provide sustainable energy.
Sousse restaurant sugary foods
They do not call it anything sweet and sour pork. Many types of takeout or eat smothered with sugar in cooking in sauces or coatings. Also delivery pizza crust, probably pack hidden sugars, even if you do not taste, said Aven. Icing, condiments, sauces and often with sugar, even sugar, which adds just as bad in the packed box of cookies is loaded. Read the label carefully: Look brown sugar, corn syrup, maltose, fructose, dextrose, glucose syrup, agave, brown rice syrup, cane sugar, syrup of sugar and evaporated cane juice , all that is just another way of "sugar" say.
Jumped from table sugar
If you are used to add a sweetener in foods and beverages, give yourself time to ease out of the habit includes Con. Typically, start the day with two tablespoons of sugar or tea or coffee honey? Cut sugar for a week, then reduce to zero within a week or sweeten with a slice of orange or a little milk. The same goes for sugar on the french toast or cereal, put or doused with maple syrup on pancakes. Gradually reduce the amount of make it less obvious that you cut back, and you'll be less mad craving for sugar kick.
Assign box of chocolates
If the rest of the family are not cutting back on the sugar with you, you are likely to sugary sweets and sugar added to see the products around your kitchen, inviting temptation. "Instead, make a drawer or a shelf in the kitchen a place where all the others can save their treats, but you do not need the products every time you open the cabinet or the refrigerator," said Aven . Most of us go to the food that we see first, if you do not see the candy, you will not want to, then the cave for him, she added.
A lot of protein and healthy fats in your plate
Cut the sugar is the perfect excuse to indulge in healthy fats (nuts, olive oil, avocados, dairy) and lean protein (egg, turkey and beans). And feel full and energized, prevents the growth of blood glucose and fall, which could lead to hard to resist.
Breakfast protein-fat will help you start the day off right. "There is a breakfast with protein and fat that stars like eggs and lawyers, instead of starch and sugar than traditional combo cereal or a sweet muffin," says Cohn.
Go with the natural sweetness
To satisfy a sweet tooth without seeking gourmet stuff, only spices. Cinnamon or vanilla extract is added to coffee, cereals, baked goods, or provide the sweet taste of sugar without side effects and zero calories, also said Cohn. Other sweet spices to add food and drinks, including chicory, ginger, nutmeg, and cardamom. Citrus adds a fruity, refreshing sweetness.
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