The average Americans consumes the equivalent of 20 teaspoons a day of added sugars. This adds 320 calories or more to their diet. Some of those extra calories come from sweetened beverages like soda, and some come from foods, but they all will make you fat.
By removing these foods and beverages that contain added sugar from your diet, you can make reaching your weight loss goals easier. Then you’ll be improving your chances to burn fat and shed pounds.
What are these added sugars and where are they found?
Added sugars are those sweeteners that are added to food or drink during processing or preparation. These sweeteners are commonly found in processed snack foods, many baked goods, candies, and even in dairy products including yogurt.
Foods such as most common fruits contain naturally occurring sugars, and they also provide important nutrients like vitamins, protein, and fiber. In addition, they affect your body differently than added sugars most of which contain nothing more than empty calories.
How does your body react to these added sugars?
Refined sugars, artificial sweeteners, and carbohydrates are quickly absorbed by your body and will raise your blood sugar quickly. Your pancreas will then release insulin in an effort to move the sugar (glucose) from your bloodstream into your cells, where it’s likely to cause a spike in energy. Shortly afterwards, your blood sugar level will drop quickly. Soon you’ll feel tired and probably feel hungry again in just an hour or so. This sets you up to be tempted again to indulge in another sugary food adding even more empty calories to your diet, and the cycle repeats itself.
By contrast, the abundant nutrient content that is found in fruits and other similar foods that contain naturally occurring sugars slows down this whole process. You won’t feel hungry again as soon, plus you’ll be able to shed pounds more quickly.
Beware of hidden sources of added sugar. Many foods that contain a lot of added sugars, such as cookies, commercial sodas, etc. are obvious. But others may not be. These are the ones to watch out for.
Stop! Avoid these foods that are usually high in sugar:
Learn how to identify these hidden sugars by checking food labels carefully. Look for these key words on the labels to find out if a food has added sugar:
It may take you some time to cut down on the added sugars if you usually eat a lot of these foods. It may be better at first to cut back on them rather than doing a clean sweep. Perhaps begin by eliminating them at breakfast. This way you won’t be starting the vicious cycle of eating added sugars, releasing insulin, and getting hungry again with the very first meal of the day.
Eliminate these added sugars from your diet to help in achieving a state of optimal health and wellness! Best wishes as you transform yourself, improve your life and body image; most importantly, lose weight fast.