When looking at weight loss there needs to a focus on calorie intake, macro nutrients, food timing/food content and insulin, yes aka sugar! In order to lose weight all the above need to be addressed. In todays brief article I’m just going to look at sugar in a little more detail and hopefully make you more aware of this important component.
In simple terms over eating any type of food will eventually slow down any weight loss aspirations. Sugar though is very easy to over eat, very low in fibre and super high in energy say vs sweet potato or broccoli. You don’t see may people over eating broccoli say vs chocolate.
Also sugar is commonly found in low fat treats/sauces are marketed very heavily as healthy options. These hidden calories quickly stack up leading to weight gain
2. INSULIN RESISTANT, EXPOSURE TO SUGAR
The inflammatory response in our body can be good and bad. However Consuming high amounts of sugar can effect the body in several ways that contribute to on going low grade inflammation.
One of the outcomes of this exposure to inflammation from sugar and other poor habits is insulin resistance. When you eat a meal that contains carbs/sugar, the levels of blood sugar in your blood stream increase. The cells in your pancreas sense this increase and release insulin into your blood. Insulin then travels around your bloodstream, telling your cells to pick up sugar from your blood. This process results in reduced blood sugar levels, and that’s what we want for optimal health!
However this over exposure to sugar/inflammation can damage the pancreas and stop it from doing the job it should be doing! The outcome of this is insulin resistance! This can lead to more fat storage around the abdominal area, can also lead us to eat more, as our hunger hormone, leptin also be unbalanced. ultimately this can can also lead to type 2 diabetes.
So you would of heard the term, “SUGAR MAKES YOU FAT” and elements of that are true!
3. SUGAR CAUSES CRAVINGS
Sugar is very low in nutritional value. When we are hungry our body only needs, vitamins, enzymes and nutrients. Sugar is super low in all of these. So when we eat it, our body processes it and then realises we haven’t had any of the above we need. Blood sugar spikes then crashes and before we know it we are back the sugar train craving more pick me ups. These sugar laced snacks are generally higher in calories too. Focus on eating high fibre, high nutritional value foods and low Gi foods will help stop this craving and help stop these blood sugar crashes, outcome….better body composition!!
Managing calories and macros should be at the heart of your weight loss journey but hopefully you can also the benefits to managing your sugar intake. Don’t let sugar stunt your weight loss journey! Get in touch today and see how we can help you overcome any plateaus on your weight loss journey.
By Adam King