We all know that too much sugar is a bad thing. For many though cutting the sweet treats out completely is a daunting prospect. What I want to show you today is that there are easy swaps that you can make that will reduce the spikes in blood sugar that are so bad for you. It is about making a series of small changes to what you do each day. It adds up and will make a dramatic difference to your health.
Reducing sugar in your diet is not solely about losing weight. The reality is that you can be thin and still have a large amount of fat in your body. That is why many health professionals now advocate using the waist circumference measurement as a more accurate indicator of health than the BMI used by many. The reason for this is that it is the visceral fat that is stored around our major organs that is the ‘bad’ fat. This is concentrated around our middle hence the argument that a waist measurement of more than 31.5/80 cms inches for a woman or 37 inches/94 cms for a man gives rise for concern. This can be a risk indicator of heart disease, stroke, diabetes and cancer. There are increasing numbers of people who are an ‘apple’ shape carrying their weight around the middle rather than on their hips or thighs.
By reducing the sugar in your diet you will see changes in your body shape. Many of my ‘Take Control of Sugar’ clients have lost a number of inches around their middle as well as losing pounds in weight. They reported feeling fewer mood swings and I certainly saw a big difference in how quick my temper was! With more stable blood sugar levels energy levels increase and the post meal slumps disappear. If you struggle with your energy levels or moods then I would urge you to make these changes and see what difference it makes. The first 7-10 days can be hard if you go all out straight away but it is worth the effort. Remember that any changes you make will help and are a step in the right direction.
The Infographic below is designed to help you make choices that have a lower ‘Glycaemic Load’ than the popular foods you eat at the moment. The Glycaemic Load is a rating that takes into account how a particular food will affect our blood sugar taking into account the amount of carbohydrate in a serving. This is an important measure when you are trying to keep your blood sugar as steady as possible and to help you to stay fuller for longer. The lower the GL, the better the choice. You can see the GL in brackets for comparison below. A rating below 10 is low, 11-20 is moderate and 20+ is high. My take on this is that any reduction from where you are now is a step in the right direction and you can take it in stages as your tastes change. The important thing is to get started!
I would love to hear how you get on and for you to share any tips that worked for you.
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