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How To Lose Inches Off Your Waist – Three Steps to Help You Reduce The Amount of Sugar You Eat!
Too much sugar in your diet will make you fat and cause many other health problems! To reduce a few inches from your waist, you need to understand the different types of sugar, identify them in the food you eat and monitor the amount you eat. Applying this to your daily routine will result in fat loss and a healthier body.
STEP 1: Define Sugar
Some of the different types include:
* Sucrose is your standard table, white or cane sugar. It is one fructose and one glucose molecule bound together. Most brown sugar is produced by adding molasses to white sugar.
* High Fructose Corn Syrup (HFCS) is corn sugar and consists of two simple sugars (fructose and glucose) similar to table sugar, honey and maple syrup.
* Maltose is malt sugar and is found in sprouted grains.
* Lactose is milk sugar and is found in mammalian milk and is also a by-product of cheese making.
* Fructose is the sugar found in fruit and is the most water soluble of all sugars.
* Turbinado Sugar (aka Raw Sugar) is from pure cane sugar extract. Unlike granulated sugar, Turbinado comes from the early stages of sugar cane processing.
Sugar Alcohols:
Sugar Alcohols (SA) are polyols (identified as Erythritol, Hydrogenated Starch Hydrolyzate, Isomalt, Lacitol, Maltitol, Mannitol, Sorbitol, and Xylitol). SA contains about half a gram of sugar and is used as a sugar substitute in many diet foods and sweets. SA does not contain sugar or alcohol and is mostly made from sugar and starch. SA, compared to sugar, is not fully absorbed by the body, has less effect on your blood sugar levels and produces a reduced glycemic response.
STEP 2: Identifying Sugars in Food
To identify the sugar content of the foods you eat, read the Nutrition Facts label and the Ingredients label.
* Nutrition facts labels on processed food packages will identify the content in grams. Sugars listed on the Nutrition Facts label include naturally occurring sugars (such as in fruit and milk) as well as sugars added to foods or beverages. Avoid foods with a sugar content of more than 10 grams per serving. For example, if you want a 200-calorie protein bar, choose one with the lowest content (under 10 grams) and not one with a high content (over 20 grams).
* Ingredients the label will identify the type of sugar, if any, added to the food. Ingredients are listed in descending order of weight (from most to least). Terms used for added sugars, excluding those mentioned above, include: brown sugar, corn sweetener, corn syrup, dextrose, fruit juice concentrate, glucose, honey, malt syrup, molasses and treacle.
STEP 3: Monitor your Sugar Consumption – Glycemic Index and Foods to Avoid
The Glycemic Index (GI) ranks carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbohydrates will result in small fluctuations in our blood glucose and insulin levels. This is the long-term health secret to reducing the risk of heart disease and diabetes and is the key to sustainable weight loss.
High GI foods trigger a strong insulin response thereby exposing the body to all the negative effects of insulin. High GI foods cause rapid and strong increases in blood sugar levels, increasing the risk of diabetes and heart disease. Excessive consumption of high GI foods has been linked to food cravings and distorted eating patterns, resulting in repeated spikes and drops in blood glucose.
Avoid foods that have a high GI level (80 – 100). The lower the sugar content, the lower the GI level, the healthier the food. The Internet provides a wealth of information about the GI levels of all types of food.
In conclusion, cut back on sugar if you want to shave a few inches off your waistline. Determine the sugar content of the foods you eat and avoid all foods with a high GI.
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