I shared the contents of the "newsletter" that I received this morning from the by Jonny Bowden. As you know, some time ago that, the fat was put on trial for links they might have with cardiovascular disease and other diseases found in our society Western (diabetes, hypertension, high cholesterol, etc.).. Now it seems that fat plays a key role in many functions in our body, but this is a topic for another post. Since the publication of the book "Good Calories, Bad Calories" by Gary Taubes and books by Jonny Bowden and Robert Crayhon, among other things, I changed my tune and tends to look carbohydrates as being, in part, a source of the problem. I'm not talking about all types of carbohydrates because the body needs a minimum of this energy source to operate, but many refined carbohydrates or sugar. So I'll share 10 tips from Jonny Bowden to limit consumption of sugars, tips from his book Diet Boot Camp . (Content is in English to preserve the integrity of the contents of the article)
- Do not add it to foods. This Is The Easiest Way to basic and MOST Immediately Reduce the Amount of sugar you're eating. Biggest targets: cereal, coffee and tea.
- Don't be fooled by "healthy sugar" disguises. Brown sugar, turbinado sugar, raw sugar ... it's all pretty much the same thing as far as your body is concerned.
- Make a real effort to reduce or eliminate processed carbohydrates. Most processed carbs -- breads, bagels, most pastas and snacks -- are loaded with flour and other ingredients that convert to sugar in the body almost as fast as pure glucose. That sugar gets stored as triglycerides, which is a fancy way of saying fat.
- Watch out for "fat-free" snacks. One of the biggest myths is that if a food is fat-free it doesn't make you fat. Fat-free doesn't mean calorie-free, and most fat-free snacks are loaded with sugar.
- Shop for color. The more your grocery basket looks like a cornucopia of color, the better. It usually means you're getting more fresh vegetables and low-glycemic fruits such as berries and cherries.
- Become a food detective. This tip is from the wonderful author and nutritionist Anne Louise Gittleman, who adds that "To reduce sugar, you have to know where it is first." Start reading labels.
- Beware of artificial sweeteners. Unfortunately, they can increase cravings for sugar and carbohydrates. They can also deplete the body's stores of chromium, a nutrient crucial for blood-sugar metabolism.
- Do the math. Look at the label where it says "total sugars" and divide the number of grams by four. That's the number of teaspoons of sugar you are ingesting. This exercise alone should scare the pants off you.
- Limit fruit. (Notice I didn't say "eliminate.") Fruit has sugar, but it also has fiber and good nutrients. Just don't overdo it. For weight-loss purposes, two servings a day and try to make most of them low-glycemic.
- Eliminate fruit juice. It's a pure sugar hit with none of the fiber and less of the nutrients that are found in the fruit itself.
Source : Bowden, J. (2010). Top 10 Ways to Cut Back on Sugar . Diet Boot Camp workbook, p.126.
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