Sweet Cravings

Hi folks,

People often get confused when they start the second lot of six weeks at Altered Images and hear potentially conflicting things from me. During the first six weeks I talk a lot about combining ‘a portion of protein and a portion of carbs’ in every meal. I particularly illustrate my point with a reasoned explanation as to how eating an apple (carb) on its own is not a good thing. Then during the second six weeks there is the potential contradiction when I ‘allow’ snacking on fruit. Hopefully this Article will explain the situation for you.

Readers may also be interested in another Article relating to sugar that has been put together to answer questions from members who are aiming to compete in an event such as a marathon or triathlon, with specific reference to carbohydrate loading.

SWEET CRAVINGS

One of two things happens when you even mention the word Sugar...people either jump up for joy, salivating for their next sugar fix or they go running in the opposite direction and avoid it like the plague (Hmm, which one are you?).

The sugar lovers, well, they just love their sugar and would probably sprinkle it on broccoli if that was socially acceptable. While others are so afraid of it they are even scared to eat foods like bananas, carrots and onions because of their high sugar content..huh? 

I'm pretty sure we can blame crash and extreme diets like the all protein, no carbohydrate diets (author will remain nameless but I'm sure you know who I'm talking about) for people's fear of certain fruits and vegetables. When a diet tells you to stay away from veggies and fruit, you have to wonder how healthy it is. (What's next? You can't drink water?)

The real question here is:

Is all sugar created the same? And...Is there ever a time when sugar can be good for us?

Let's start with the first.

No, all sugar is not created equal. Table sugar (sucrose) responds very differently in your body than fruit sugar (fructose - not the same as high fructose corn syrup). Both are metabolized into glucose (the sugar in your blood stream), however it matters a great deal in how that process happens.

When you eat a food that contains sucrose (cakes, cookies, sweets) your blood sugar is elevated very, very quickly and your body's response is to release a lot of insulin to control the blood sugar spike. As you have probably heard me say, insulin control is the name of the game as far as fat loss is concerned, and the better we can control your insulin levels, the faster you will be able to shed off unwanted fat. So eating a food that will elevate your insulin levels fast and high is exactly what you don't want and need to stay away from.

Fructose (fruit sugar), on the other hand, does not create the same response. Yes, your body knows it is sugar, but it will elevate your blood sugar and insulin levels much, much slower than sucrose (this is also reflective of how low it is on the Glycemic Index). This is a good thing because it gives your body more time to respond to the sugar you have just ingested, thus not resulting in a high insulin rise, but a steadier, controlled one.

You can also think about it this way...Would it be easier for you to catch a sprinter (sucrose) or a jogger (fructose)? Choosing sweet foods that allow for a slow and steady blood sugar rise will help your body "catch" and use the sugar more easily and more efficiently.

Now, when can sugar be good for you? 

Anyone who has ever tried any "no carb" crash diet before can testify that after just a few days you really start to feel pretty lousy: groggy, lethargic, and possibly even constipated. This is because your body does function much better when you make good healthy carbohydrates and sugars available to it. Now let's not take that sentence and go on a pasta free for all, but including foods that turn into glucose slowly in your blood stream helps your body function much better. Yes, you’re smart body does have the ability to make glucose even if you don't eat any carbs. However, healthy foods like bananas, apples, carrots and onions do NOT need to be eliminated to control your blood sugar, control your insulin levels and see long term fat loss.

Here are a few sugar tips you can begin to apply to your healthy meal plans right away:

1. Avoid the most deadly forms of sugar (Deadly? Yup, it is really that bad for you.) Refined white sugar really has no place in anyone's diet. Unfortunately, I'm sure you've noticed, it's everywhere! Cakes, cookies and sweets are the most obvious, but many cereals, breads, and "so called" health foods (snacks, crackers, and frozen foods) now contain high amounts of processed sugar. Make sure to read the ingredients list carefully and if high fructose corn syrup, refined corn syrup, sucrose or cane sugar (even organic evaporated cane juice is still a bad sugar) are listed, re-assess your choice and look for something without these forms of sugar in the ingredients label.

2. Make foods that raise your blood sugar levels slowly (those low on the Glycemic Index) your staples when it comes to carbohydrate choices and sweet craving foods. Grab some berries instead of a cookie, cut up a sweet apple instead of a piece of cake, or go for some frozen grapes instead of sweets. Not only will you have chosen a much healthier option, but your sweet cravings will quickly diminish the less you feed them. 

3. Save your sweet treats for the special occasions in your life. There's no need to skip your birthday cake or a well deserved dessert on a Saturday night. I usually indulge myself in the sweet treats of my choice on Saturdays when I am out with my family. When I am not trying to push my body in any particular direction and am simply ‘maintaining’ I have regular additional sweet treats. This can be one a day but more often than not is Wednesdays (prescribed high calorie day to boost my metabolism and fight the fat), Fridays (nights) and Sundays (lovely pudding after a roast). Under these circumstances I do keep my portion within reason, enjoy it and then continue on with my healthy eating plan from there (no guilt, beating myself up or throwing in the towel). As I have said before, telling yourself you can NEVER have this or that is a sure fire way to make healthy eating feel like torture.

So there it is. As simple as that.

If you have any comments or queries you know that I love to hear from you! 

Have a wonderful, sweet day!

In health and happiness.

Adrian Lowther

Comments

[Eleanor Day]

Is it better to use fructose sugar in your tea instead of unrefined cane sugar?

[Altered Images]

Ok it is not quite so clear as I thought. I just do not like to sound too extreme. Is it extreme to advise you to not sweeten your drinks at all? This is indeed my advice. Your tastes will change I promise you.

[Altered Images]

Oh I forgot to say...do take a look at the more in-depth Article I have just posted too entitled 'Soured Reputation For Fructose'.