Andra Picincu Andra Picincu is a qualified nutritionist and fitness expert with more than a decade of experience.
Her mission is to greatly help people live healthier lives by making smarter food choices and staying active. In her lifestyle, Ms.
Picincu provides digital marketing consulting and copywriting services and also nutrition counseling. She owns ShapeYourEnergy, a favorite health website. Inshe launched an area nutrition office and partnered up with local gyms to greatly help their clients take the steps had a need to better health. Picincu is a normal contributor to these platforms where she either provides health-related content or coaching to those who find themselves thinking about attaining a balanced lifestyle.
View Work Craving ice cake or cream? Do you end up daydreaming about cookies? These treats do taste amazing, but they’re packed with sugar and empty calories. Refined sugar has been associated with heart disease, diabetes, chronic obesity and inflammation, among other health issues. Do you want to take this risk really?
A lot more than 74 percent of packaged foods are created with refined sugar. WHAT’S Refined Sugar? Most foods contain carbohydrates, including sugars. The only exceptions are unprocessed meat, eggs, fish plus some dairy products.
A medium banana, for instance, contains These natural compounds tend to be known as simple carbs. Refined sugar, however, is extracted from sugar beets or sugar cane and added to a number of products, from candy and chocolate to carbonated drinks. This nutrient is quickly absorbed in to the bloodstream, causing insulin and blood sugar spikes. It’s estimated that about 74 percent of packaged foods contain refined sugar.
Breakfast cereals, bread, poker chips, energy bars and commercial fruit juices are simply a few examples. Read more: 15 Reasons to Kick Sugar The processed sugar in these food types plays a part in weight gain, hyperglycemia and metabolic disorders. According to a study published in Scientific Reportshigh-sugar diets may raise the risk of developing depression and mental disorders.
Another study, which appeared in the American Journal of Public Health inhas linked sugar-sweetened beverages to accelerated cell aging. Resources of Refined Sugar Processed sugars, known as refined carbohydrates also, are located in processed beverages and foods. Breakfast cerealsfor example, can have just as much as 26 grams of sugar per cup.each day
The American Heart Association recommends that women limit their sugar intake to 25 grams, which is add up to 6 teaspoons. If you are a man, do not exceed 38 grams of added sugar daily, which is add up to 9 teaspoons. Beware that lots of healthy foods are only candy in disguise seemingly. Fruit yogurtfor instance, has around 32 grams of sugars per portion. This sneaky ingredient is listed under different names on food labels often, creating confusion among consumers.
Read more: 10 Foods YOU DO NOT Realize Are FILLED WITH Sugar Golden syrup, corn syrup, coconut sugar, juice caramel and concentrate are types of refined sugar. In fact, many processed food items don’t even have the term “sugar” listed on the label.
Even your preferred protein sports or bar drink may contain this ingredient in some form or another. Next time you shop, keep a list readily available of the very most sugary products on supermarket shelves. Sweets and Cookies Chocolate cookies, shortbread cookies, macaroons and other sweets are filled with sugar. Aside from organic brands, they could contain preservatives also, flavor enhancers and other chemicals. Another drawback is their high content of trans fatwhich plays a part in heart disease, diabetes and stroke.
Shortbread cookiesfor example, contain calories and 6. The same amount of oatmeal raisin cookieswhich is add up to about one cookie, has calories and 9. Although they contain wholegrains, you’ll get significantly less than 1 gram of fiber per ounce. A medium chocolate chip cookie provides calories and 9. Feel absolve to enjoy them once in a while – just don’t make a habit from it. Another option is to re-create classic recipes using healthier ingredients. Swap margarine and butter for coconut oil; replace sugar with stevia; substitute milk chocolate with extra chocolates or raw cocoa; flour almond, coconut flour, konjac flour and wholegrain flour are excellent alternatives to bleached flour.
Breakfast Cereals and Granola Granola and breakfast cereals are being among the most popular processed sugar foods for children and teens. Despite being marketed as healthy, they’re packed with refined carbs. Inthe American Journal of Clinical Nutrition published a clinical trial comparing the consequences of whole and refined grains on blood sugar, waist circumference and other markers of metabolic syndrome. The prevalence of prediabetes was low in subjects who consumed wholegrains.
Their blood sugar levels were lower too. Scientists explain that wholegrains are higher in fiber, vitamins, minerals and phytochemicals in comparison to refined cereals. Read more: THE VERY BEST Breakfast Bars to seize When You’re Crazy-Busy A far more recent study published by the American Journal of Clinical Nutrition in discovered that eating refined grains during pregnancy may increase children’s threat of weight gain and obesity later in life.
Replacing breakfast cereals with wholegrains may lower this risk by as much as ten percent. Wheat bran, oats, barley, rye and other wholegrains are healthier in comparison to their processed counterparts, plus they contain no added sugar. Commercial and Soda FRUIT DRINKS Soft drinks, bottled smoothies and store-bought fruit drinks taste so excellent for reasonable. The products are chock-full of sugar, artificial sweeteners and synthetic flavors.
In fact, the fruit juices obtainable in stores contain little if any fruit actually. According to Susan Jebbprofessor of population and diet health at the University of Oxford, these beverages have as much sugar as traditional carbonated drinks just. Sugar-sweetened beverages not merely donate to obesity but also affect liver health insurance and may result in nonalcoholic fatty liver disease and diabetes.
Diet soda, which contains artificial sweeteners, may pose health threats too. If you are craving juice, eat the complete fruit instead. It’ll quench your thirst, keep you full longer and boost your nutrient intake. An intermittent glass of juice isn’t harmful so long as you don’t overload. Herbal tea, fruit-infused water, lemon water and vegetable juices are healthier alternatives to soda. Look out for Hidden Sugars Sweets, pastries and carbonated drinks aren’t the only resources of refined sugar.
This ingredient can be put into deli meats, BBQ sauce, ketchup, mustard and diet foods even. One tablespoon of barbecue saucefor example, has 5. The same amount of ketchup contains 3. Avoid flavored yogurt, ready-made meals, canned soup, jam, fruit spreads, coffee drinks and iced tea. The products are saturated in refined carbohydrates and also have little vitamins and minerals.
Unless you add sugar to your coffee in the home, why would a frappe is purchased by you or a latte macchiato? The latter contains only empty calories. Choose beverages and foods labeled sugar-free, no added sugars or reduced sugar.
Make your own sauces, salad granola and dressings bars in the home. Should you have a sweet tooth, add sliced fruit and raw nuts to a cup of natural yogurt. You’ll receive a delicious, filling treat that provides both nutrition and flavor.