Nutrition Frenzy

Generally, I really go for things that are refined: a pedigreed show horse, a man who knows how to pronounce foie gras, but today I’m going to tell you about refined sugar-one refinement I stay as far away from as I possibly can.

WHY IS SUGAR BAD? DOESN’T FRUIT HAVE SUGAR TOO?

Refined sugar (sugar cane that is processed) is an extremely high-glycemic (high in glucose), food; meaning it hits your bloodstream and causes a blood sugar spike while also having a negative effect on insulin levels, digestive enzymes, weight and the pancreas.

Fruit does have natural sugar – fructose. The reason that fruit can, and should be part of a healthy diet is that even a fruit considered “high” on the Glycemic Index (GI), like an apple (6 on the GI), have markedly less impact on blood sugar because it is absorbed more slowly into the bloodstream than say a donut (47 GI) , angel food cake (67 GI) or Skittles (32 GI). In addition, fruit has fiber that helps “cancel out” the effects the fructose has on your blood sugar and all is packed with anti-oxidants and vitamins. Remember, we are talking natural fructose here… (see tomorrow’s article re High-Fructose Corn Syrup which is anything but natural…)

WHY SUGAR MAKES YOU FAT:

The way our brains and body process sugar make it addictive. Once we ingest it we get a sugar high, followed by a crash and burn. In order to get back to the great feeling of the sugar rush, our bodies cry out for more. We get caught in an unavoidable pattern of eating and craving, craving and eating, even though we are no longer truly hungry. Kiss those cute-girl jeans buh-bye honey.

WHY SUGAR MAKES YOU OLD:

In my beauty bible, The Perricone Prescription, Dr. Nicholas Perricone tells us that 50% of aging is the result of sugar. 50%!!! In terms of adding lines and wrinkles, this makes sugar as bad for us as sun exposure. Here’s what happens: Aging is the result of inflammation at the cellular level. Every time you ingest sugar, it causes a spike in your blood sugar which creates inflammation that is a direct, leading cause of aging and disease. Now how sweet does sugar sound?

SNIFFING OUT SUGAR:

You must pay attention to what you are eating, chances are manufacturers are sneaking sugar into your food. You must neurotically READ LABELS – on EVERYTHING! I can’t stress this enough. A good rule of thumb is to look for brands that have 4g or less of sugar per serving. Of course, 0 sugar is best, but a great start is to go for 4g or less. Relax, even though this may seem like a chore at first, once you get acquainted with the brands that are lowest in sugar you’ll breeze through the aisles.

Also, be aware when you are eating out – sugar creeps into almost everything (even at expensive restaurants!) not just dessert.

Items we don’t usually associate with sugar are often loaded with it: salad dressings, teriyaki and marinara sauces, bread, soup, marinades for meat, fish and tofu. Ever wonder why so many Americans can’t seem to get enough raw fish these days? Many sushi joints mix sugar into the rice!

Don’t be embarrassed to ask if there is sugar in an item when you are at a restaurant. Remember, you are the one who is paying for the luxury of a good meal. Why would you want to pay for something that makes you old and fat? Tell your wait-person sugar has a negative effect on your blood sugar if it makes it easier for you to bring it up. You will be telling the truth – whether you are a diabetic or not.

SUGAR BY MANY OTHER NAMES IS STILL SUGAR:

Shun labels that list:

-Glucose-Fructose
-Fruit Sugar
-Corn Syrup (High Fructose Corn Syrup)
-Beet Sugar
-Brown Sugar: Derives its brown color from molasses added to white refined sugar
-Raw Sugar: Still sugar! Raw sugar just means crystallized refined sugar with a touch of molasses left in it that lends a brown color.

SUGAR SUBSTITUTES:

I cannot in good conscience tell you to put artificial sweeteners in your body. To me that is just not a sweet solution. What I suggest is Stevia (see prior post ), an all-natural herbal supplement ten times sweeter than sugar.

NOT SO SWEET

Cutting sugar out of your diet is not easy: Unless you think about the hell it wreaks on your body. Unless you think about how many hours you spend sweating it out at the gym only to find that you can’t stop thinking about that Teriyaki Chicken Sugar Bowl you snarfed for dinner and how good another serving would be. If you were truly hungry it would be o.k. to go in for round two

Problem is, once you finish off that next bowl you’ll probably still be thinking about another snack. Poof – all you hard work and dedication gone. Poof – the inflammation that ages you is flaring up again.

Sugar is powerful and pervasive and unless you are aware of where it lurks it can have an unfair advantage. But now you know-so drop it like a guy who doesn’t know a carat from a carrot.

Good Luck Sweetie!