There are many things that can cause a person to gain weight, feel sluggish, and develop dietary issues. The most common though, which many people overlook, is a diet that is high in added sugars. By eating these additional sugars, it is easy to pack on pounds and feel unhealthy.
However, by simply taking additional sugars out of your diet plan today, and for the next nine days, you will be able to see a dramatic change- not only in your waist size- but also in the way you feel overall.
The current belief regarding sugar varies between worry that it's not specifically good for you, to thinking that it's a downright toxin.
There's no doubt that sugar makes food more enticing-- some state even craveable and addicting. It has also been stated that a high sugar diet causes overindulging and weight problems. But what a number of scientists are finding is that despite weight gain and caloric consumption, sugar-- particularly fructose-- in excess is destructive to health.
A rigorous brand new study in Obesity, led by Robert Lustig, shows that decreasing over consumption of fructose is metabolically valuable in and of itself.
The research included 43 overweight 8-18 year-olds, all of whom were heavy sugar customers (28 percent of their diet was sugarcoated!) as well as had at least one metabolic risk factor, such as hypertension, glucose intolerance or high triglycerides.
For 9 days this group ate an added-sugar restricted diet, while still intending to preserve the very same amount of overall carbohydrates and calories.
A short explanation about sugar, fructose and glucose; I guarantee it's brief and essential in order to understand what this experiment teaches. Foods and drinks are typically sweetened with sugars that are a mix of the basic sugars glucose and fructose. Sucrose (table sugar) is a two-sugar particle with 1 glucose and 1 fructose bound together, and is therefore exactly 50 percent glucose, 50 percent fructose. High Fructose Corn Syrup (HFCS) is about 45 percent glucose, 55 percent fructose. Practically all forms of calorie sweeteners used in food processing are glucose/fructose blends. So how does one keep the sugar level while reducing fructose? The answer is starches, which are pure glucose chains.
The study didn't change the kids' diet plan to a kale, seeds and quinoa mix, however rather simply changed foods with lots of sugar with other processed foods such turkey hot dogs, pizza and baked potato chips, that have little or no additional sugar, and instead consist of carbs through starches.
Simply 10 days later there were substantial metabolic improvements: Glucose tolerance, blood lipids and other markers of liver health changed for the better.
As pointed out previously, the study intended to keep calorie consumption stable, and for the kids' weight to stay the very same. Nevertheless, regardless of the effort, and with the scientists adding calories to that result, the kids lost about 1 kg on average (2.2 pounds) in the 9-day study. Could this moderate weight-loss describe these metabolic improvements? The researchers performed regression analysis and claim it's unlikely-- I will not go into that complex description.
So, is sugar toxic?
This research study is further proof that decreasing sugar to more sensible amounts, benefits kids in danger of metabolic problems.
Dr. Lustig typically alerts about the risks of fructose, emphasizing that glucose isn't really the problem. In reality, since products are usually at least 50 percent fructose, the practical suggestions it to cut all additional sugars.
Sugar in huge quantities is certainly related to weight gain, and other problems. Decreasing it (even without deliberate caloric constraint) normally causes weight decrease and enhanced health outcomes.
So cutting out added sugar and going for the World Health Organization's and the American Heart Association's target of no greater than 6 teaspoons a day for ladies, 9 teaspoons a day for men, is very sound advice.
The initial step towards that not-easy-to-achieve goal is to understand just how much sugar is contributed to our food, which is exactly what's proposed by the FDA, and combated strongly by the food market.
Before reaching for the next sweet treat, one should consider what even the smallest amount of sugar can do to the body. Not only is it a main cause of weight gain, it also holds additional problems that can wreck havoc on the body.
In order to stay healthy and happy for as long as possible, the best idea is to strictly limit sugars if not completely cut them out. The easiest way is to replace them with natural sugars like fresh fruits can offer.