For years, people have been led to believe that the number one factor that causes weight gain is fat. Surprisingly, there have been many studies of late confirming that the culprit is not fat but sugar. Indeed, chronic overeating, excess weight and obesity are caused by sweets.
If you have a particularly sweet tooth, you may find this piece of news a bit unsettling. The truth though is that you do not have to completely exclude sugar from your diet.Sugar is a carbohydrate, to begin with, consisting of carbon, hydrogen and oxygen. Monosaccharides or the fructose found in all fruits are called simple carbohydrates.
Disaccharides or saccharose (usual sugar) and lactose or the dairy sugar are two connected monosaccharide units, while polysaccharides such as starch and fiber are the linear circuit, branching out like a fur-tree garland.
These carbohydrates have a caloric value of 4kcal for every one gram. Carbohydrates are, in fact, essential for anyone to be able to live. What the experts are concerned about is the latent sugar that is being added to certain products which become unhealthy and which can also cause weight gain when taken too much too many times.
You have to eat correctly so as to deserve a mouthful of dessert or a glass of lemonade. A daily diet of 1800 kcal, consuming 32 grams or 8 teaspoons of latent sugar is reasonable because this translates to only 7% of the total calories.
If you are on a 2200 kcal diet, you can have 12 teaspoons of latent sugar which is just 9% of the total calories. If you consume more than 20% of the total calories, your may tend to eat less vegetables and fruits, thus you would not be getting enough vitamins and minerals, including calcium and iron.
For reference, a Hershey chocolate bar contains 5 teaspoons of sugar, in a bottle of Pepsi there are 10, while a McDonald’s dairy cocktail contains 14 teaspoons of sugar. It’s really not that you are growing stout from sugar itself. It’s the latent sugar that is causing the weight gain. Sweetened juice drinks should be avoided because the body does not recognize the energy in the liquid state.
Usual sugar is not your worst enemy. Even though you may be led to believe that white sugar is the main culprit, other sweeteners and fruit juice concentrate may not exactly be the best choice, either. While they may be good in some ways, they may not contain the fiber and curative phyto-substances needed by the body at all.
There is no such thing as sugar dependence. Even though scientists have discovered that there is a gene explaining your extreme love for sweets, the love for sweets itself is not genetic, but acquired. Thus, it is possible to let yourself be used to a minimal amount of sugar.
To help you beat obesity, read the labels of low-fat products when doing your grocery shopping. Being low in fat does not necessarily mean that it is low in sugar, too. Also, if you are fond of eating sweetened yoghurt with 7 teaspoons of sugar, switch to the natural kind. Just zest it up with fresh fruits.
Pay particular attention to the labels of the food products you are buying. If it contains dextrose maltose or malt sugar, and treacle or saccharose, it contains plenty of latent sugar.
Consider aerated drinks as dessert. Stock up your fridge with water, skim milk, natural fruit juices without sugar, and mineral water.
For breakfast, eat a portion of cereals containing no more than 8 grams of sugar.
When at a party where cookies are served before dinner, just take one.If you ever have to go by the book when preparing your meals, cut down the amount of sugar in the recipe by 3 or 4 times.