You’ve probably heard that too much sugar is bad for your waistline, bad for your teeth and bad for your body in general. Did you know sugar is bad for your skin and ingesting large amounts of sugar can cause you to age more quickly? Have you ever woken up and noticed your face looked puffy or swollen? Much of the time, this is caused by too much sugar in the diet and here’s why:
As soon as you eat anything with sugar, your body breaks down the sugar (carbohydrates) into glucose. Glucose causes insulin levels to rise and too much sugar causes “spikes” in the insulin levels. The spiking insulin levels are what give you that burst of energy, which is generally followed by a feeling of being tired or lethargic. This spike in insulin levels also results in inflammation, and inflammation affects your skin by producing enzymes that break down collagen and elastin. This eventually results in wrinkles and sagging of the skin. Additionally, any carbohydrate (sugar) that is not used right away gets stored as fat, and for women that means generally on your waistline, hips and thighs.
Today there is sugar in so many foods, so how do you know what to eat and what not to eat? Here are my quick tips:
- Stay away from all REFINED and SUPER –RREFINED sugars. Refined and Super-Refined sugars are what cause the rapid spikes in insulin and that are bad for your body and skin. They are also known as simple carbohydrates, and they provide a short burst of energy, no nutritional value and they are strenuous on the body to process and digest. Refined literally means that all the color and impurities are removed. The white granulated sugar that we use for baking or stir into coffee is an example of refined sugar. Other obvious examples of refined sugars are in cookies, cakes, donuts, etc. Super-refined sugar is what ends up in manufactured products such as soda and is hidden in the ingredients of many foods you might not suspect including all kinds of white bread, frozen meals, tomato sauce, canned foods, salad dressing, and the list goes on and on. Next time you’re at the store, read the list of ingredients on everything you put into your cart and you might be amazed at all the sugar you eat without even knowing it!
- Sugar that you eat should be in the form of a complex carbohydrate, such as whole grains, vegetables and fruit (just don’t overdo it on the fruit; one serving a day is plenty). These sugars provide energy as well as nutrition for the body and are much easier for the body to digest. In fact, complex carbohydrates are generally high in fiber and are therefore essential to the body to aide in digestion. Sugar is also in many dairy products such as yogurt and cheese, which are good sources of protein so you shouldn’t eliminate these from your diet. Just go with a yogurt that is low in sugar or plain yogurt. For cheese, no more than one serving a day (typically 1-2 ounces) is fine, and stick with a more firm cheese, such as cheddar.
A great way to commit to being a fit and fabulous female is to start monitoring your sugar intake. If you currently consume a lot of foods with refined sugars, then I don’t recommend trying to quit all of them, all at once. Your body will actually be addicted to sugar if you consume it regularly enough so you will have to slowly remove foods from your diet in order to avoid headaches and major cravings. Message me for tips on how to cut down on your sugar intake. If you don’t consume foods with refined sugars very often, then good for you! Too much of the wrong kind of sugar is just bad for health and beauty, plain and simple.