In the past, people were trying to fight the war on fat by avoiding dietary fats at all costs. However, current research explains how eating fat (the right kinds- in moderation) can actually help you reduce body fat and promote health benefits, but this has not been enough to change the minds of consumers. To this day many people fear eating fat and in turn, we have oversaturated our diets with carbohydrates and are eating too much sugar. We have all heard that sugar is bad for you- but do you know why? Read below to learn more.
Low/No Nutritional Value– Food that is high in sugar is usually high in carbohydrates… and not much else. Candy and pastries are the perfect example of this. Choose for a well-balanced meal option with protein, carbs and fat that will be packed with the proper nutrients you needs and not simply additional calories.
Spike in Insulin Release– Each time we eat, our body releases insulin. The higher the amount of sugars in the meal, the higher the insulin release. Once your insulin levels come down from a spike you may get that tired and groggy feeling. Think of a sugar rush followed by a crash which makes you want to reach for… more sugar. Instead of reaching for more sugar, choose a sugar free beverage like Celsius that will provide you with healthy energy and no sugar crash.
Causes Cravings– Sugar filled food may taste great, but they are horrible at aiding in satiety. You may notice that after a carbohydrate heavy meal you are hungry within the hour. Your body will want you to eat something that is rich in carbohydrates/sugars for an immediate fuel source. This happens even if you have plenty of excess calories for the body to burn. Try pairing your carbohydrate meals with fats, protein and fiber to help buffer the insulin release and slow down the digestion process.
Risk of heart disease, diabetes, weight gain– Besides making food taste good, eating too much sugar has little to no benefits and has been linked to several health concerns. Carbohydrates/sugar are the bodies preferred source of fuel. If we keep eating too much sugar, it will eventually have to convert into excess body fat. The more body fat an individual carries, the higher the risk for long term health issues. Learn how to limit your sugar intake and monitor your food choices in order to prevent any preliminary health problems that may arise.
So How Much is Too Much?
The majority of Americans are eating too much sugar and many are not even be aware! The American Heart Association released guidelines suggesting people limit sugar intake since excess sugar in the diet converts into fat. This alone can put people at higher risks for heart disease. Women should eat less than 6 teaspoons of sugar a day (100 calories); men are to keep their intake to 9 teaspoons of sugar (150 calories). To put things into perspective- A can of regular soda packs about 35 grams of added sugars, equivalent to 8.75 teaspoons of sugar or 140 calories. By these standards, most adults would have nearly reached or gone over their recommended daily intake of sugar after one single serving of a popular soft drink. Sugar free drink options, like Celsius Sparkling Cola, are a great option for individuals who need to kick their soda habit but do not want to go cold turkey by drinking plain water. Unlike most cola, Celsius is loaded with vitamins and still tastes great!
So are you guilty of eating too much sugar?
Even if you are not a soda drinker, you may be surprised to find that some of your favorite food items are loaded with added sugar:
- Protein Bars
- Salad Dressing
- Tomato Sauce
- Fruit Ice Pops
- Oatmeal Packets
- BBQ Sauce
- Fruit Juice
At times our sweet tooth can get the best of us. BUT rather than choosing your typical sweet treat, choose naturally sweet food items in moderation. Fruit is great option since it also contains fiber which blunts the effects of sugar on the body so you will not get a huge spike of insulin. Fruit will help you feel fuller for a longer period and are full of vitamins and nutrients. If you are looking for a refreshing drink option that will energize you without all of the sugar, Celsius is a great option. Each can of sugar free Celsius will provide you with healthy energy and is available in 5 delicious flavors.
Take Home Message: The majority of Americans are eating too much sugar and carbohydrates! Are you guilty of this? While carbs are the bodies preferred source for fuel, if you give the body too much of the sweet stuff, you WILL gain body fat. Carbs also tend to raise your blood sugar a bit more than other types of food which will give you energy that is usually followed by a crash. If you do not know where you need to begin with your carbohydrate intake, find out your daily calorie needs based on your age and activity level here. http://macronutrientcalculator.com . Click on the daily calorie needs button and then plug your calories into the box and it will provide you with a breakdown of each macronutrient (Carbohydrates, Fat and Protein) based on your specifics.
Do not go to extremes and eliminate all carbohydrates and sugar- simply monitor your intake to ensure long term health benefits from healthy eating and physical activity. Are you guilty of getting in too much sugar? Start by making small and healthier choices with Celsius. You can buy Celsius online now- or find a retailer near you!