With all the Holidays right around the corner, it is time to watch your sugar intake. If you don’t, you will regret it Mid-January.
Sugar not only increases ones weight exponentially, it also takes its toll on almost every body system. Cavities, high cholesterol, obesity (with all the diseases associated with being fat), bone loss and fractures are all areas adversely impacted by one’s excessive intake of sugar. .
What may motivate the individual who is not concerned about future catastrophic diseases, may be the effect sugar has on one’s appearance. Excessive sugar takes its toll on your over-all appearance, making your skin seem more sallow, eyes not quite as bright, and skin issues galore, including outbreaks of acne. A long term adverse sugar effect is on collagen tissues. Collagen is part of your connective tissue and is needed to keep your skin strong and pliable. When we age, collagen tissue starts to gradually deteriorate. Sugar increases this effect, usually starting in your mid or early 30’s. If you want to prevent, or at least slow down the process of wrinkles, jowls, sagging neck-lines, and other areas of beauty concern; watch your sugars. You will look younger, longer.
Sugar is sneaky, as most of the time it is not listed in the identified ingredients on the label. So one must become versed in other words which mean ‘sugar’.
• Sucrose,
• dextrose,
• fructose (watch for the "ose" ending)
• honey,
• corn syrup,
• malt syrup, and
• maple syrup
Additionally, we all know certain foods have sugar, such as candy, pop/soda, ice cream and (my favorite) bismark donuts coated with powdered sugar; we don’t realize sugar is hidden in other foods too. Almost all processed foods contain sugar, such as breads, cereals, peanut butter, canned fruits, and even catsup. So read the labels carefully, as some of these foods contain more than others. Attempt to purchase unprocessed foods, and if you must buy processed foods, such as canned fruits, drain the syrup and rinse prior to eating (this will eliminate some of the excess sugar).
Finally, you will notice approximately one week after decreasing your excess sugar intake, you will be rewarded. Energy rebounds are significant, depending on how much sugar you have been able to eliminate. Yes, all that sugar has been making you feel sluggish, chronically tired. With a little forethought, you may be able to re-energize your New Year, and be able to forego the typical January slump.
Sources
Porter, Megan RD: “Watching Out for Sugars”; Calories per Hour, November, 2007
http://www.caloriesperhour.com/news_051102.php
Johnson, R. et al: “Choose Beverages and Foods to Moderate Your Intake of Sugars: The 2000 Dietary Guidelines for Americans—What’s All the Fuss About?”; Journal of Nutrition. 2001;131:2766S-2771S
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