One of two things happens when you even mention the word Sugar…people either jump up for joy, salivating for their next sugar fix or they go running in the opposite direction and avoid it like the plague (Hmm…which one are you?)

The sugar lovers, well, they just love their sugar and would probably sprinkle it on broccoli if that was socially acceptable. While others are so afraid of it they are even scared to eat foods like bananas, carrots and onions because of their high sugar content..huh?

I’m pretty sure we can blame crash and extreme diets like the all protein, no carbohydrate diets (author will remain nameless but I’m sure you know who I’m talking about) for people’s fear of certain fruits and vegetables. When a diet tells you to stay away from veggies and fruit, you have to wonder how healthy it is. (What’s next? You can’t drink water?)

The real question here is:

Is all sugar created the same? And…Is there ever a time when sugar can be good for us?

Let’s start with the first.

No, all sugar is not created equal. Table sugar (sucrose) responds very differently in your body than fruit sugar (fructose – not the same as high fructose corn syrup). Both are metabolized into glucose (the sugar in your blood stream), however it matters a great deal in how that process happens.

When you eat a food that contains sucrose (ex. Cakes, cookies, candies) your blood sugar is elevated very, very quickly and your body’s response is to release a lot of insulin to control the blood sugar spike. As you have probably read in your Diet Solution Manual, insulin control is the name of the game as far as fat loss is concerned, and the better we can control your insulin levels, the faster you will be able to shed off unwanted fat. So eating a food that will elevate your insulin levels fast and high is exactly what you don’t want and want to stay away from.

Fructose (fruit sugar), on the other hand, does not create the same response. Yes, your body knows it’s sugar, but it will elevate your blood sugar and insulin levels much, much slower than sucrose (this is also reflective of how low it is on the Glycemic Index. For more info on the Glycemic Index refer to the Calories chapter, the Grains chapter, and the Glycemic Index Chart in the Diet Solution Manual). This is a good thing because it gives your body more time to respond to the sugar you have just ingested, many times not resulting in a high insulin rise, but a steadier, controlled one.

You can also think about it this way…Would it be easier for you to catch a sprinter (sucrose) or a jogger (fructose)? Choosing sweet foods that allow for a slow and steady blood sugar rise will help your body “catch” and use the sugar more easily and more efficiently.

Now, when can sugar be good for you?

Anyone who has ever tried any “no carb” crash diet before can testify that after just a few days you really start to feel pretty lousy: groggy, lethargic, and possibly even constipated. This is because your body does function much better when you make good healthy carbohydrates and sugars available to it. Now let’s not take that sentence and go on a pasta free for all, but including foods that turn into glucose slowly in your blood stream helps your body function much better. Yes, your smart body does have the ability to make glucose even if you don’t eat any carbs. However, healthy foods like bananas, apples, carrots and onions do NOT need to be eliminated to control your blood sugar, control your insulin levels and see long term fat loss.

Here are a few sugar tips you can begin to apply to your healthy meal plans right away:

1. Avoid the most deadly forms of sugar (Deadly? Yup, it’s really that bad for you.) Refined white sugar really has no place in anyone’s diet. Unfortunately, I’m sure you’ve noticed, it’s everywhere! Cakes, cookies and candies are the most obvious, but many cereals, breads, and “so called” health foods (snacks, crackers, and frozen foods) now contain high amounts of processed sugar. Make sure to read the ingredients list carefully and if high fructose corn syrup, refined corn syrup, sucrose or cane sugar (even organic evaporated cane juice is still a bad sugar) are listed, re-assess your choice and look for something without these forms of sugar in the ingredients label.

2. Make foods that raise your blood sugar levels slowly (those low on the glycemic index) your staples when it comes to carbohydrates choices and sweet craving foods. Grab some berries instead of a cookie, cut up a sweet apple instead of a piece of cake, or go for some frozen grapes instead of candies. Not only will you have chosen a much healthier option, but your sweet cravings will quickly diminish the less you feed into them.

3. Save your sweet treats for the special occasions in your life. There’s no need to skip your birthday cake or a well deserved dessert on a Saturday night. I usually indulge myself in the sweet treat of my choice on the weekends when I am out with my family. I keep my portion within reason, enjoy it and then continue on with my healthy eating plan from there (no guilt, beating myself up or throwing in the towel). As I have said before, telling yourself you can NEVER have this or that is a sure fire way to make healthy eating feel like torture.

Have a wonderful, sweet day!

In health and happiness,

Isabel De Los Rios
www.TheDietSolutionProgram.com

  

I got back last night from a relaxing 2 days over at my mom’s house. My dad is away in his native country of Peru and being the good daughter (make that great daughter) that I am, I went to keep my mom company.

Yesterday my mom got me a one day guest pass to her all women’s gym so I would not miss my workout. Remember, I am not really used to going to a “gym” as I almost always exercise at home and the things I hear and see when I do go are borderline scary.

I overheard (or was eavesdropping) on a conversation that was going on between one of the trainers and a new member who was getting her first orientation. The topic of weight loss came up. Of course, I was all ears…

Member: “Yeah, I really want to lose this extra weight so I’ve decided to cut back on my sugar intake. I hope that helps”

Trainer: “Well, all you really need to worry about is how many calories you have each day, no matter where they are coming from.”

Me: “I think I’m about to fall off this treadmill because I can’t believe what I just heard.” Ok, I didn’t say that out loud, but I sure was thinking it.

Let’s get this clear…

A calorie is NOT a calorie.

Let me explain…

If you’ve read Chapter 4 “Calories” in The Diet Solution Program, you know exactly what I am talking about. Not every calorie that enters your body is treated the same. Some will get stored almost automatically while others will actually help you burn more calories. That’s right. There are certain foods that will cause an elevated metabolic response in your body and will actually help you burn off more calories. A few examples of these are natural proteins, good fats and certain oils.

Then there are those calories that are instantly shuttled away to your fat stores (uh oh). These are usually the calories that come from refined and processed foods, sweets and candies, and foods containing unhealthy fats like hydrogenated fat.

So, NO, you cannot say “A calorie is a calorie” or “All calories are created equal”. No matter how hard you try to convince your body that a 1500 calorie diet of popcorn, white bread and some added chocolate on top is the way to lose weight, it knows better (We just can’t outsmart our bodies. Darn!). This plan may actually cause weight gain even though the calories are not high. Take the same 1500 calories and get them from natural meats, raw nuts, fruits & veggies and sprouted grain bread, and now we’re talking. That’s the kind of meal plan that will cause weight loss, even at the same number of calories.

How can we best figure out this calorie conundrum?

1. Stop counting calories right now. Do not buy the 100 calorie snack pack at the grocery store thinking you are doing yourself a favor. These foods are high in sugar and in processed chemicals, both of which contribute to weight gain, no matter how “few” calories they contain.

2. Focus on portion sizes of the healthy foods you are eating each day. Start with the portions I outline for you in your manual and then adjust from there. Some of us need more, and some of us need less food. Apples are great, but you know you don’t need 3 in one sitting. Same thing goes for a piece of healthy, naturally raised steak. 6 ounces may be good for you, but a 20 oz sirloin, come on? Do I even need to say anything about that?

3. Don’t fall for all the “low cal” options at the grocery store (I know, I already said it). It just drives me so crazy that people are still buying low cal dressings, low cal bread, and low cal candies and thinking they are doing something healthy for themselves. In reality these foods are worse because they contain so many artificial sweeteners and chemicals, they may cause more weight gain than the normal varieties.

Let’s all switch over from the calorie mentality to a “healthy food portion” mentality. One that focuses more on wholesome natural foods, in good quantities instead of one that gives you 5 tiny chocolate chip cookies for 100 calories and tells you it is actually healthy.

Stay tuned next week for “Sugar is NOT always Sugar”.

Have a wonderful and healthy weekend!

In health and happiness,

Isabel De Los Rios
www.TheDietSolutionProgram.com