Would you pay to eat 6 teaspoons of sugar?

Sounds gross right?Mouth eating sugar

Well if you eat or drink low fat or ‘diet’ foods/drinks you very well could be.

Surely if you want to lose weight the food and drink to choose would be low fat or from a ‘healthy food’ diet range, right?

Well, actually the answer to that would be no.

Low fat or food labelled as ‘diet’ or ‘healthy eating’ range will usually have additional sugar or sweeteners added to replace the ‘missing’ fat as a preservative.

In fact a study by The Telegraph showed many low fat foods promoted as healthy-eating options contain more sugar than their “full fat” equivalents – in some cases more than five times as much.

A study of 100 popular low or non-fat grocery items from major supermarkets found that dozens contained at least two teaspoons of total sugar in a single serving. One in four of the products contained more than three teaspoons of the ingredient.

The research found:
- One “low fat” meal contained almost six times the sugar levels of its “full fat” equivalent dish
- A “fat-free” drinking yoghurt was found to contain almost as much sugar as a Mars Bar
- A single portion of a “healthy living” apple and blackberry crumble contained five-and-a-half teaspoons of sugar
- A one litre carton of a “low fat” chocolate milk drink contained more than 30 teaspoons of sugar, around two thirds of which is estimated to be added

So why is all this sugar a problem?

The issue with too much sugar or sweeteners is the affect they have on insulin.

Insulin is a hormone within the body that is responsible for removing sugar from the blood stream and storing it within your muscles and liver. Those stores are used to fuel your body when you are active.
Contrary to what a lot of ‘health’ professionals say insulin is not a bad hormone.

In fact if you did not have insulin within your body you would die and if left to function as it should do, it can be your friend in weight loss efforts.

The problem occurs when you eat foods high sugar (or sweeteners) and your body has to repeatedly release insulin in high amounts.

Your body can only store so much sugar within your muscles and liver and once those stores are full insulin HAS to put any excess sugar somewhere and that place will be within your fat cells under the skin.

In short:
High sugar foods/drinks = high insulin levels = increase in fat cells in the body.

Rather than relying on diet foods and drinks the best way to lose weight is to find what works for you to balance out your hormones and allow your body to use its own natural fat burning abilities to create the body you desire.

It can be done eating ‘normal’ and tasty food I promise you and it does not have to be hard work or involve the latest faddy gimmick.

If you would like to receive a FREE 20 minute hormone analysis (usually worth £15) please send me a message or leave a comment below and we can arrange something to suit you.

Louise x

 

Product                                                                                          Teaspoons of sugar

Waitrose love life belgian chocolate sponge pudding 6.7
Marks & Spencer blueberry drinking yoghurt 6.5
Starbucks Mocha frappuccino (250ml bottle) 6.4
Galaxy milk (200ml serving) 6.3
Marks & Spencer count on us double chocolate sundae 5.9
Marks & Spencer count on us sweet & sour sauce (1/2 of a 370g jar) 5.5
Tesco healthy living apple & blackberry crumble 5.5
Marks & Spencer count on us rasberry panna cotta (per 140g pot) 4.8
Onken fat free strawberry yoghurt (150g serving) 4.8
Yeo Valley 0% fat Orange, Carrot & Mango yoghurt (per 150g serving) 4.7
Waitrose low fat black cherry yoghurt 4.6
Onken fat free vanilla yoghurt (per 150g serving) 4.5
Waitrose low fat strawberry yoghurt 4.3
Waitrose low fat rasberry yoghurt 4.3
Marks & Spencer count on us rhubarb & custard dessert 4.2
Marks & Spencer count on us sweet & sour chicken 4.0
Marks & Spencer count on us very berry dessert 4.0
Tesco Low Fat strawberry Yogurt 125g pot 4.0
Danone Activia cherry yoghurt 3.9
Glaceau vitamin water power-c/dragonfruit 3.8
Tesco everyday value low fat black cherry yoghurt 125g pot 3.8
Sainsbury’s My Goodness Tasty hoisin duck noodle soup 3.5
Marks & Spencer count on us chicken piri piri 3.4
Marks & Spencer count on us skinny chocolate frappe 3.4
Marks & Spencer count on us chicken tikka masala 3.0
Kellogs Special K creamy berry crunch (per 30g serving with milk) 3.0

Table from www.telegraph.co.uk

Kick Your Cravings to the Kerb!

Many people find it difficult to distinguish whether they are feeling hungry or if they are experiencing a craving for a certain type of food or taste. Hunger and cravings are completely different – hunger comes from the stomach and cravings come from the brain.

A craving can be caused by:

  • A habit – if you eat something every day at the same time or you always eat something specific when with a specific person you will expect it
  • An emotion – if you were once comforted by something such as chocolate you will look to repeat that feeling the next time you feel as if you need to be comforted.
  • A message – if you are lacking in a specific mineral or vitamin your brain will send a message to consume something that contains that mineral or vitamin

The first thing to do is stop beating yourself up about your cravings.   Instead try some of these ways to break the hold they have on you:

  • Do you sit down at a certain time everyday with a cup of tea and biscuits?  Swap the biscuits for 1 or 2 ricecakes with peanut butter.
  • Do you reach for chocolate when you have an afternoon slump?  Swap your normal chocolate bar for 2 squares of 75% dark chocolate.
  • Can’t wait for dinner to finish cooking? Keep away from quick easy snacks and try a piece of fruit instead
  • Hungry late at night?  Don’t reach for the crisps or chocolate.  Try a small bowl of porridge to fill the gap and help you sleep.

If you have very specific food cravings take a look at the list below to see what your body could actually be asking for

Food What does the body want Alternative Food
Cheese Healthy fats Handful or two of unsalted nuts
Pasta/white bread Chromium Include  onions, grapes, tomatoes, sweet potato and cinnamon in your diet
Bread/toast Nitrogen Try upping your green leafy vegetables, seeds and nuts. 
Red meat Iron Include spinach, cherries, beans in your diet plus vitamin C to aid absorption. 
Crisps Chloride Try including celery, olives and kelp in your diet
Chocolate Magnesium Try upping your greens and fruit intake
Coffee/Tea Sulphur Try upping your asparagus, kale, garlic and onion intake

Most of us give in to cravings because we believe that if we ignore them they will just get bigger and bigger until just wanting one biscuit will turn into a whole packet (or 2!).  This is not the case though as cravings will build up, peak and will then disappear.  It is possible to distract yourself until the craving disappears – go for a walk, listen to music or call a friend for a chat – anything to stop your mind thinking about the craving.

Next time you get a craving for something about why you are getting the craving and is there something else you could have or do instead.

If you have any tips for beating cravings I would love to hear about them in the comment box below.