Since when were first produced sugar substitutes, disputes began to arise about the benefits and dangers of the organism.So it’s really important to know whether you can use them as an alternative to sugar.
first considered a substitute saccharin, which was produced by a chemist named Falberg.He understood quite by accident, that there is a sugar substitute.North dinner, he took a piece of bread and felt sweet taste.It turned out that the scientist just forgot to wash your hands after working in the lab.After that he returned to it and has, in practice, confirmed his discovery.So was born the synthesized sugar.
All alternatives can be divided into natural and synthetic, which contain fewer calories, but, in turn, are more harmful and cause a strong appetite.This phenomenon can be explained by the fact that the body feels sweet because waits for carbohydrates, but since they do not come, then during the day, all eaten will cause hunger.Still very popular are natural sweeteners, most
of which are very high in calories.In addition, using sugar substitutes for diabetics, it can be argued that this is a great way to deal with the whims of this disease.
Harmful if sugar
itself, the use of such a product is safe, it is harmful excessive amount.Most people are trying to do without sugar, without adding it in tea or coffee, as well as other types of food.They also sincerely believe that the use of it almost minimized.But it is important to take into account that the bulk of the product gets to us in a hidden form, such as sausage added sugar, pickle herring need a bit of sweetened candy contain a huge amount of this product.This list can be continued indefinitely.All are very fond of delicious, as it is rewarding and fun.Very completely cut its use is very difficult and can not afford to everyone.Sugar substitute – a product presented in a large assortment.Care must be taken to understand it, as not every type is safe.
Sugar or sweetener?
Initially, only after its introduction, the sugar was sold in pharmacies and used as a drug.Over the centuries, when turned cheaper production of this product, it gradually moved from the category of drugs in food.Then use it emerged of sweets, cakes, a variety of pastries, it began to be added to mayonnaise, sauces and sausages.Sugar in refined even considered medicine, but alas, it is virtually no health benefits do not bring, and after turned into food, and even more so.
sugar – is concentrated calories, which is not supported by any minerals or fiber, or vitamins.If you drink tea with five cubes of lump sugar, you can immediately get 100 calories.In the case of additives more gingerbread, candy or a piece of cake at all turns load size of a quarter of the daily dose of energy.The result will be very drunk “tyazhelenky” seagulls.Chronic use of this ingredient in this “hidden” form is very dangerous and can lead to diabetes, obesity, other diseases and disorders, so doctors suggest using a sugar substitute.Benefit or harm it can bring, yet proved by scientists, as the new species are constantly being developed.
substitute has been thought to have an opportunity not to limit themselves in their favorite sweets, and at the same time it became safe for health.Since it is often cheaper sugar, when it is used can be saved in production.
Use sugar substitutes
For those who can not be sweet or very difficult to give it up, sweeteners are an excellent option.Of course, no one has any desire to change their preferences, but this is sometimes unavoidable, as you want to be beautiful and healthy.
this problem is paramount to people with overweight and diabetic.And so they are not very healthy, but there is also forbidden to feel this wonderful candy cakes taste.
For those who do not have problems, a sugar substitute is a good prospect of staying in shape.These means practically no calories, moreover, they have little effect on the blood sugar level.The primary factor that indicates the usability of these drugs is the packaging and production in the form of tablets or solutions.Liquid sweetener will be indispensable for people who have weak enamel and are subject to rapid development of caries.
damage that can bring sweeteners can be divided into two types, which include obesity and poisoning the entire body.These problems are further lead to the emergence of various diseases.
It would seem that after will reduce the number of calories that enter the body, the weight should start to decline gradually, but it a little bit wrong.Those who use a sugar substitute, benefit or harm is not yet fully understood, fattening faster than those who do not consume.On an intuitive level, people begin to eat a lot more food, apart from that, losing a little calorie refined sugar, you can pamper yourself a little surplus.
Important: eating sweets and give the calories we just fooling the body.After he will not receive the necessary energy will wake up ravenous appetite.
Many natural and artificial sweeteners are not safe and can cause serious diseases and abnormalities.
Natural Sweetener contains fewer calories than normal.The most popular of them are:
1. Fructose .It is sweeter than sugar 10 times.Its use is recommended for patients with diabetes.If you want to lose weight, the use of such substitutes is prohibited, as it promotes the deposition of unwanted fat.The daily rate shall not exceed 30 grams.
2. Xylitol .Permission is granted to use diabetics.In a small amount can cause an upset stomach.On the day you can eat no more than 40 grams.
3. Sorbitol .Its use contributes to the normalization of the intestinal tract.When used in large doses, it is possible to feel heavy stomach.The daily rate shall not exceed 40 grams.
4. agave syrup, honey and stevia – it is also a harmless sugar substitutes, which are quite useful for the organism.Those who suffer from diabetes, natural sweeteners are permitted to use only under close medical supervision.Yet these alternatives are less caloric.It is also important that they are not suffering from tooth enamel.The safest sweetener – Stevia is, but it has a little bitter taste.The main contraindication to this product is an idiosyncrasy.
Such preparations are non-nutritive.These include:
1. Saccharin .It is sweeter than sucrose in the 300-400 times.It has no calories and it is quite cheap.With this actively added to the large number of products: soft drinks, confectionery, etc.It is carcinogenic and causes severe bowel disease.Abroad, its use is prohibited in products referred to as additive E954.
2. Aspartame .Very pleasant on the palate and is 100 times sweeter than sugar.At high temperatures it becomes toxic.It may cause neurological problems, cancer of the brain and provoke the fall of view, worsen the condition of the bladder and harm the skin.It is forbidden to eat pregnant women and children.It is not recommended in the case of weight loss, as it can provoke an inverse effect and add further weight.Acceptable daily intake of the product – 3 grams.As part of the ingredients referred to as E951.
3. cyclamate .These are compounds which have a pleasant sweet taste without bitterness, are stable in baking and cooking, so it is often used in the manufacture of tablets.Low-calorie sugar substitute and 30 times sweeter than sucrose.It is a carcinogen and is banned in most countries.It is used in the confectionery industry and the beverage industry, is contraindicated in pregnancy and kidney disease.Acceptable daily intake – no more than 0.8 grams.As part of the product is referred to as additive E952.
4. Sukrazit .Cheap and low-calorie substitute.Permission is granted to people with diabetes, but it is toxic because it contains fumaric acid.
If you decide to use these supplements, you should stick to the daily value, and carefully read the composition of the sugar substitute.Artificial sweets are best avoided or carefully examine before purchasing instructions.
advantages and disadvantages of each type of
Artificial substitutes considered synthetic and reduce the risk of allergy is much sweeter than sugar and is a hundred times cheaper than him, most of the species are not digestible and are 0 calories.It must be remembered that they are contraindicated in pregnancy and some chronic diseases, as well as in early childhood.They have strict limits on the daily use.
Sugar substitute natural is mostly vegetable origin, and therefore more harmless.The main disadvantages are the high caloric content of these foods, and each of them is sweeter than sugar.There are also contraindications for health.
substitutes for weight loss
show American studies, women who changed sugar on the “zero” sweeteners, more overweight than those who prefer to use the traditional sweets.Substitute sugar in the diet does not help to lose weight, but only harm health.The main reason for this is considered to be a psychological factor.Getting fewer calories as a substitute for, a woman who, and so can not afford many of the familiar, begins to resolve what is not good for her waist.Using these products, it is gaining full calorie savings.Eating sugar leads to rapid saturation of the body than can not boast of any substitutes.Because of this, the brain signals the stomach and starts losing weight has everything to recover the missing calories.Using substitutes makes life sweet but sufficiently sad – this can further lead to depression.
Lose possible without drugs, it is enough to simply reduce the amount of sugar.One teaspoon of this product contains only 20 calories.If the power is balanced, then 20-25 grams of sugar is not able to spoil a beautiful figure.
What is better to use a substitute for diabetes
When organism enters sugar as sucrose, in the digestive tract is cleaved to fructose and glucose, the latter provides 50% of energy costs.It helps to maintain liver function and relieves it of toxins.But to date, the researchers assert that it is necessary to begin to limit themselves to the use of sweets.In old age, an overabundance of glucose can lead to atherosclerosis and diabetes, that will then become inevitable part of life, such as organic food, diet and sugar substitutes.
Metabolizing glucose and fructose is different from each other.Fructose, which is a substitute for very slowly absorbed, but its processing in the liver quickly.It should be understood that this process also involves the intestinal wall, and kidneys, and it is regulated by insulin.It is twice as sweet as sugar, but they have the same caloric value.Therefore, such a sweetener in diabetes has many advantages for use as it needs to be two times less than that of sugar, and it is safe.
Due to the fact that the processing fructose insulin is not activated, it is possible to allow diabetics, but only in limited doses, no more than 40 grams per day, as it has sweetness ratio is 1.2-1.7.
The main properties of the substitute can be attributed to the ability of preservatives.Jams and preserves with such a component obtained very sweet, they are not distorted taste.In baking is superb, completely spoiled taste, formed aerial structure.Alcohol is broken down more quickly by using this component, and decreases the likelihood of tooth decay.In diabetes, the first degree of permissible only recommended doses, and at the second power needs to be used with limitations and not systematic, but only in small amounts.If present, obesity, it is necessary to limit the additive used infrequently and in small doses.
Another natural sweetener – Stevia is that their properties perfectly suitable for diabetics and for those who are obese.This product is almost does not contain calories and carbohydrates and is ideal for the diet.If a person is constantly consume stevia, then it will become stronger vessels and lower blood sugar.Product great effect on the pancreas and liver, good for a peptic ulcer, as actively heals wounds, also has anti-inflammatory and antimicrobial action.Stevia is recommended to add to your diet in the case of problematic and acne skin, it will make it clearer.This plant has a wide range of useful properties, which can boast not one sugar substitute.Reviews of consumers say that in the case of heat treatment, it does not change its qualities and is perfect for a diet.This product has a small specific taste.If you eat it in large quantities, it can feel a bit of bitterness.It can be purchased in syrup 1/3 tspwhich replaces a spoonful of sugar, and tablets.This preparation is recommended for any type of diabetes, as well as obesity.
Sorbitol – is the best sugar substitute for diabetes, since no effect on the level in the blood and is absorbed completely without insulin.He simply dissolves in water and is recommended for the heat treatment, and is used for conservation.Sweetness had slightly less than sugar and caloric content remains substantially the same.It is also important that the product has a good cholagogue properties.Sorbitol can be attributed to natural substitutes, to “live” as it can be found in the frozen berries and fruits.The main limitation of this product is the rate – not more than 30 grams per day.If it is exceeded, it is possible to provoke a disorder of the gastrointestinal tract, as well as nausea and vomiting.To the power of diabetes was pleasant and tasty food is recommended to add the coriander, artichoke and orange, as they are well soothe cravings.Try to start drinking green tea and cinnamon to use, you will be pleasantly surprised with the result.
What change Sweetener?
From the above it can be understood whether the sweetener is harmful, so it is advisable to know a few alternatives.At the moment, scientists have developed a new level of sweeteners:
1. Stevioside : it is derived from the stevia or honey grass, and on the qualities it hundreds of times sweeter than his “companions.”
2. From the peel of citrus fruits produced another kind that can perfectly replace sugar – tsitrozu .It is sweeter than 2,000 times, and is safe enough for the body.
3. Also, there are sweeteners that are based on the natural protein – Monellin.Today it is not publicly available, as its production is very expensive.
If you are going to lose weight, before use, always consult your dietician and discuss the options that are best suited for you.In addition, it is recommended to read the labels very carefully to the composition of dietary products.If you see that they contain harmful substitutes, it is best not to buy them, because they will not benefit, only harm.
Artificial sweeteners were invented long ago, but the controversy about this product, do not cease now. Sweetener — harm or benefit — this question is often put to themselves by those who want to buy this product but hesitates to buy it immediately.
The composition of the sweetener
Xylitol and sorbitol – the main substances contained in the product that replaces sugar. They are not inferior to him in calorie content, do not spoil the teeth and are digested more slowly. Aspartame is another sweetener that is considered to be more popular. Even given its low caloric content, it is a complete substitute for table sugar. Aspartame can not withstand high temperature, that’s why it’s not used in cooking sweets.
In addition to positive qualities, consumers have already noted the dangers of sugar substitutes. People who regularly use them, can easily gain extra pounds, while receiving additional health problems. Various diseases occur due to the slow process by which the body processes this product.
Use sugar substitutes
To the question whether useful sweetener, it is possible to receive a negative answer. It benefits the body only when the person monitors and restricts the number of techniques. What’s the pros:
Does not affect the concentration of sugar, therefore it is recommended to diabetics. Protects the teeth from decay. Are inexpensive and suitable for long-term use due to the long shelf life.
What is more harmful — sugar or sweetener?
Sometimes an ordinary buyer can think of that is healthier sugar or Splenda. In this case, you need to remember that some of the synthetic sweeteners are very harmful to health, but there are others made from substances that benefit. They’re much better than sugar, because it provokes a sudden release of blood insulin, causing hunger. Such fluctuations are extremely useful to humans, and so the choice should be approached individually and choose only natural counterparts.
Sweetener — harm or benefit for weight loss?
Many people prefer to go for useful sugar substitutes for weight loss. It is worth remembering that artificial components may lead, conversely, to disastrous consequences. In our case, to excess fat accumulation. Modern high-calorie sweeteners, and this factor also must be considered in their selection. Natural – low in calories, and it indicates that you can select them those who struggle with excess weight.
Erythritol or stevia, for example, have no energy value, do not affect the level of glucose and not contribute to the appearance of excess weight. They have a very sweet taste, which is able to meet all the requirements of foodies and people who prefer sweet coffee, tea or any sweet drinks and meals.
Sweetener — harm or benefit in diabetes?
On the market a wide range of such products, so before buying we often think about how harmful artificial sweetener. They are divided into two categories – natural and artificial. In small doses the first recommended for diabetics. Fructose, sorbitol, stevioside and xylitol – calorie substitutes of the natural components that influence the level of glucose and are digested more slowly.
In addition to stevioside, all the rest are less sweet than sugar and it also must be considered before use. 30-50 grams is the daily rate, which will not harm people suffering from diabetes. They can recommend other synthetic versions that do not linger in the body.
Than harmful sweetener?
Answering the question whether the harmful sweetener for a healthy person, it is worth noting that in large doses it is not recommended to use anyone. This is because each sweetener has a negative impact on overall health, causing the emergence and development of serious diseases. Regardless of what was chosen sweetener, the bacteria will still be noticeable. If use – the regulation of the concentration of sugar in the blood, the negative effects can be different.
Aspartame often causes headache, Allergy, depression; may cause insomnia, dizziness; disturbs digestion and improves appetite. Saccharin – causes the formation of malignant tumors. Sorbitol and xylitol are purgative and cholagogue products. The only advantage over the others – they do not spoil the tooth enamel. Salamat often causes an allergic reaction.
Sweetener Sweetener (Sladin) is an excellent food supplement, which is necessary for people suffering from diabetes, chronic diseases of the digestive system or allergies.
Benefits of Sweetener Sladys
Sladys is quite popularSweetener, loved by consumers for a number of advantages and properties. But it is necessary to understand that from the Sweetener Sweetener you can not only benefit, but also harm.
This product has a beneficial effect onwork of the gastrointestinal tract, supports the normal functioning of the liver and kidneys, and also strengthens the immune system. The composition of Sladys includes a large number of vitamins and minerals. With the regular use of this sugar substitute, there is a significant decrease in blood sugar, which leads to a correction of insulin therapy in a smaller direction. And this is a big plus for diabetics. In addition, it is worth noting that Sladis has a very low calorie content.
To see the benefits of a sugar substituteSladis, not harm, you need to choose this product correctly, having carefully studied the instructions and the composition. It is not recommended to use more than 3 tablets per day, where 1 tablet of sweetener is equal to 1 teaspoon of sugar.
Sweetener’s Harm Sweetie
A number of studies have shown that the side effects of sweetener Sladys are extremely rare and then only if the doctor’s prescriptions are violated.
Refuse to use this product shouldPregnant and lactating women, children and the elderly. Simultaneous use of Sladys and alcoholic beverages is unacceptable. Sladys is also harmful to people suffering from liver failure. In all other cases, taking this product will not cause harm to health, but only if the dosage is observed.
Living Better: What’s the Harm in Sugar and Sweeteners?
We live in exciting times. Our world is evolving in so many ways that we’re redefining what it means to be human. For the vast majority of our species existence we’ve been meat eating, vegetable gathering “locavors.” It’s only been since the crude oil boom that eating things from other parts of the world on a regular basis has become normal. It’s only in the last few decades that food has changed from being grown to being manufactured.
Marketing has pulled a veil over the heads of the general public and the names of additives on a label look as though they were written in Klingon. The truth is that we really don’t know what we’re consuming on a daily basis. Quantity is another major issue facing us as consumers. Products advertising low-fat are extremely high in sugar and products advertising low-sugar are high in fat. There are also substances that we can barely pronounce, let alone understand.
It’s all smoke and mirrors geared for a profit margin. Even the word “organic” has been trademarked, packaged and sold under false pretenses. The word “free range” only had meaning for a year or so as well. Whatever word we use to describe natural and healthy food becomes abused and misused immediately because it’s profitable. They get away with it because due to the fact it tastes so good, all we need as consumers is an excuse to eat it. It’s the clever marketing that gives us that excuse.
The purpose of this article is to expose the truth behind sugar and artificial sweeteners. This is one of those areas where knowledge is much more than just power, it’s actually a tool that could extend your life and the lives of your children. Let’s start off with a few statistics.
Maximum amount of sugar recommended daily:
- Men – 37.5g
- Woman – 25g
What we actually consume:
- 12 oz. (355 ml) Can: 39g Sugar
- 20 oz. (590 ml) Bottle: 65g Sugar
- 1 Liter (34 oz) Bottle: 108g Sugar
- Rockstar Energy Drink 16 oz. (480 ml) Can: 62g Sugar
- Arizona Lemon Iced Tea 24 oz. Can: 72g Sugar
- Minute Maid Iced Tea
- 20 oz. (590 ml) Bottle: 67g Sugar
- Orange Juice (Minute Maid) 16 oz. Bottle: 48g Sugar
- Starbucks Mocha Frappuccino
- 16 oz. (Grande) drink, with whipped cream: 47g Sugar
- Jamba Juice Sunrise Banana Berry 16 oz. drink: 59g Sugar
- 7-Eleven Slurpee, Coca-Cola 40 oz. cup: 90g Sugar
- Dairy Queen Butterfinger Blizzard 16 oz. (medium): 86g Sugar
- McDonald’s Oreo McFlurry 12 oz. cup: 73g Sugar
- Power Bar, Chocolate Peanut Butter 1 bar (65g): 23g Sugar
- Clif Bar, Banana Nut Bread 1 bar (68g): 21g Sugar
- 2 Twinkies (1 package): 37g Sugar
- Yoplait Yogurt, Strawberry 6 oz. Container: 27g Sugar
- Honey Roasted Peanuts Large Bag (168g): 24g Sugar
- Ben & Jerry’s Ice Cream, Cherry Garcia 1 pint (416g): 84g Sugar
- Jell-O Gelatin, Cherry 1 serving (1/2 cup/21g): 19g Sugar
- Snickers 1 Regular Size bar (59g) : 30g Sugar
- Skittles 1 bag (2.6 oz.): 47g Sugar
- Starburst Fruit Chews 1 package (58.7g) : 34g Sugar
- Pop Tarts, Frosted Cherry 2 Pastries: 34g Sugar
- Frosted Flakes Gold Cereal 1 Bowl (75g): 25g Sugar
- Health Valley Cereal Bar, Strawberry 1 Bar (37g): 4g Sugar
- Ketchup 1 serving (1 Tbs/17g): 4g Sugar
- Honey BBQ Sauce 1 serving (2 Tbs/36g): 13g Sugar
- Prego Marinara Spaghetti Sauce 1 serving (1 cup): 14g Sugar
- Sweet Pickle Relish (1 Tbs/15g): 4g Sugar
When our country was founded over 200 years ago, the average person consumed about 2 pounds of sugar every year. By the 1970’s that number was up to a staggering 123 pounds. Presently, the average American consumes 152 pounds of sugar every single year. Almost hard to believe isn’t it?
What’s the Harm in Sugar?
Refined sugar comes from sucrose extracted from raw sugar cane or sugar beets. If you’re thinking that brown sugar is not refined, you’re wrong. Unless you’re getting your sugar from eating raw foods then you’re probably eating refined sugar. Consuming too much of it will cause serious problems with your health over time.
Sugar is composed of simple carbohydrates which, when eaten, is converted into glucose for energy. Our bodies have a natural instinct geared towards the survival of our species. Part of our success over the vast period of humanity is our resiliency to the environment and our ability to adapt. One mechanism that’s been especially useful is our ability to store excess glucose in the form of fat. This helps with insulation and lengthens the amount of time that the body will stay alive without food; it’s especially helpful in the wintertime.
Keep in mind that this mechanism is in place because we’re designed to be hunters and gatherers, not couch potatoes. Obesity is a byproduct of civilization. Our bodies are not meant to live this way so we find ourselves constantly battling our natural state. According to the numbers above, consuming the first 11 ounces of a 12 ounce Coca-Cola is our maximum daily allowance of sugar. Every ounce after that is converted to storage. People become obese because their bodies are essentially preparing for a winter that will never come.
Most people are not aware of this, but when sugar is met by the natural bacteria inside your mouth, it produces acid. This acid byproduct is what actually destroys your tooth enamel and will eventually lead to tooth decay.
Your pancreas creates insulin to control blood sugar levels. The insulin transports glucose to the cells and the excess to the liver for storage. When too much sugar is consumed, the body creates an excess of insulin that removes too much sugar from the blood. The result is low blood sugar, which can manifest itself by causing depression or lead to increased agitation.
This is similar to the above problem only in reverse. The pancreas does not produce enough insulin; this is a direct result of over-consuming.
Too much sugar requires your body to use B-vitamins, calcium and magnesium for digestion. When someone experiences vitamin and mineral depletion, the results are never good. In this case the result is fatigue, depression, anxiety and a lack of energy. Not exactly a mental state that will make it easy to get to the gym. It’s a vicious cycle.
Memory and Learning
The University of California Los Angeles conducted six week-long studies involving rats, a maze and a fructose solution that was similar to soda. Through the duration of the test, it became clear that the sample that consumed a high-fructose diet began to lose their way much quicker then the rats that ate a nutritious diet. This is because a high-sugar diet causes insulin resistance that damages the brain cell’s ability to communicate with each other.
Types of Sweeteners
Photo © Steve Snodgrass
Sucrose and HFCS (High Fructose Corn Syrup)
These are both extremely high in fructose, between 50%-55%. The problem with this amount of fructose is that it can only be metabolized by the liver. This is bad because more calories, about 3 times and much as glucose, are being converted into VLDL (very-low-density lipoprotein) and fat. VLDL is the bad kind of cholesterol. I’m sure that many of you are considering the practical uses for drinks and snacks that are high in fructose. HFCS increases your glycogen supply quickly which is fantastic for the athlete or endurance racer. If your lifestyle doesn’t involve intense aerobic or anaerobic activity then there’s little place for it in a healthy diet.
Artificial Sweeteners (saccharin, acesulfame, aspartame, neotame, and sucralose)
This portion will be kept brief because there’s little reason to discuss artificial sweeteners as a good alternative to sugar. According to a study done by Harvard Health, these sweeteners have been approved by the FDA because the studies showed no connection to causing cancer and it’s considered to be a good way to fight obesity. The article also tells us that those studies were done using smaller amounts of diet soda, less than any person would actually consume in a bottle bought from the convenience store. No one really knows what’s going to come from extended use of artificial sweeteners. If you don’t mind being a guinea pig, then by all means continue using them. Just know the situation.
There’s evidence that these additives are actually addictive as well. An animal study was conducted where rats were exposed to intravenous cocaine and oral saccharine. The majority of the rats actually chose the artificial sweetener over the cocaine.
Great, So Now What?
I’m sure that you’re thinking, “so everything I like is bad. Now what?” The best forms of glucose that you can get are from whole fruit because they’re nutrient-dense, high in fiber and low in glycemic load. If we can choose fruit to satisfy our sweet tooth and water with our meals instead of soda, the hard part is done. I highly recommend that we all start juicing as well. My wife and I started juicing a couple years ago after watching a great documentary called, “Fat Sick and Nearly Dead.” It’s about a man with an autoimmune deficiency who is able to stop taking medication after he begins taking in high quantities of vitamins and fiber through juicing. We immediately found that our digestion was better and our sweet tooth could be satisfied by drinking juice from whole food. Our energy levels also greatly improved and we experienced fewer peaks and valleys throughout the day.
Some Transparency – Please don’t think that I eat perfectly and live by the above 100% of the time. Personally, I believe that life is way to short to not enjoy some of the great tasting food around us. When I travel to new countries or different geographical regions within the United States, I always eat the local food regardless of my diet. I love to experience the lives of the people in the areas that I travel to; this goes for food, activity and the nightlife.
I also make sure to have a cheat day every 7-10 days. On this day I eat whatever I’ve been craving. This serves a couple of purposes, one is that you can actually see that the longer you go without certain things like soda, the less attractive the taste becomes. Also, by shocking the digestive system every so often one can avoid diet plateaus that come with a low-calorie diet. A hard core nutritionist may say that this means to double your healthy calories by eating more fruits and nuts, but I recommend eating what you’ve been craving, even if it’s pizza or ice cream. Life’s too short, so make sure to always enjoy what you eat, just control portions and make sure it’s only once a week. And any one who knows me well will tell you, I enjoy whiskey with coke from time to time.
A good man once told me that we should strive for perfection while celebrating progress along the way. This is a great approach to maintaing a healthy diet. When my family is falling into a slump or we return from traveling, we’ll take some time to watch a documentary on food. A great show is Extreme Makeover, Weight Loss Edition. Our practices come from the information we take in. If what we see all day are Doritos commercials then we’re at a disadvantage. If we fill our heads with information regarding diet and weight management then it’s always at the front of our minds, which makes it a part of our daily decision making process. Saturate yourselves with good knowledge, not the well-funded advertisements that have helped us become the most overweight country in the world.
Join me in striving for diet perfection, but be sure to not beat yourself up when you backslide. Take time to notice your progress and let that motivate you to get back on track. The members at ITS are diverse and qualified and I can’t wait to learn from you guys during the discussion that I hope this article sparks.
“Let thy food be thy medicine and thy medicine be thy food”. Hippocrates (460-370 bc)
References and Useful Info:
- Artificial Sweeteners –
- Sugar Free, At What Cost –
- Sugar and Mental Health –
- The Effect of Refined Sugar on the Body –
- What Sugar Actually Does to Your Brain and Body –
- Types of Sugar –
- Sugar Content Displayed in Sugar Cubes –
Editor-in-Chief’s Note: Nick recently left the Navy after serving for 10 years as a Navy SEAL with multiple deployments, having been awarded the Bronze star for operations in austere environments. Nick’s been with us since the beginning here at ITS on our Advisory Board.
Title photo © Pete