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Is Your Sugar & Fat Intake Out Of Balance?

fat and sugar intake

IS YOUR SUGAR & FAT INTAKE OUT OF BALANCE?

Can you See the Signs?

There are a lot of confusing ideas out there. Don’t eat sugar. Eat some fats, but not others. Don’t eat fat if you’re trying to lose weight. Don’t eat sugar, but fruit is good… Amidst all this conflicting advice, it can be hard to determine what exactly is right when it comes to eating fats and sugars. It’s not surprising that a lot of us are getting the balance wrong.

So, we thought we would do some research and see if we can’t pick from the clutter of advice some of the rights and wrongs and maybe even clear up some of the confusion.

First of all, fats and sugars are a necessary part of our diets. Cutting either out entirely is a bad idea. However, like most things moderation is key.

Some of the Common mistakes people make

Low-fat products

If you normally make a beeline for the low-fat section in the supermarket you may want to just pause. Often when manufacturers remove the fat they also end up removing lots of the nutritional value. And to supplement the lost flavours they often add in sugars or sweeteners.

So check the nutritional values and ingredients. Especially when it comes to the sugar content in things like natural yoghurt, you may be surprised.

Low sugar products

When manufacturers remove the sugar, they replace it with artificial sweeteners. It has been suggested that the use of artificial sweeteners may have a stimulating effect on appetite and therefore may play a role in weight gain and obesity. But research is inconsistent on this front. We suggest erring on the side of caution. Instead of buying low sugar products try cutting down on the amount of sweet foods you eat.

A lover of fruit

Fruits are a great source of vitamins and natural sugars. However, things like dried fruit, smoothies, and fruit juices are highly concentrated in sugar. The NHS advise you limit the amount of fruit juice or smoothies you drink to only 150ml a day as ‘crushing fruit and vegetables into juice and smoothies releases the sugars…which can cause damage to teeth.’

You’re Nuts

On the flip side you may be a nutty enthusiast and find yourself grazing on nuts and seeds throughout the day. Nuts are high in unsaturated fats which are considered one of the good fats. However, they aren’t particularly filling meaning you can end up consuming far more fat than your body needs.

Both nuts and fruits are healthy food choices. But we recommend mixing it up a little. Eat fresh fruits with a tasty selection of nuts to compliment the nutritional values of the fruit. But be aware and try and keep a good balance of both.

Your breakfast choices

Eating a nutritional breakfast with plenty of energy is important to getting a good start to the day.

Unfortunately there are a lot of cereals out there that aren’t all they crack up to be. Be wary of sugar content in cereals. Whilst they may be low in fats, they are often high in sugar content.

You love your red meat

Steaks are delicious. Red meat is rich in iron, zinc and B vitamins, but it’s also rich in saturated fats, which should be eaten in moderation. Choose organic and for red meat opt for grass-fed, which has a better nutrient profile and is higher in omega-3 fats.

Try eating more white meat and fish. Fish is high in omega-3 fats, protein, vitamins A and D and other key nutrients. There is a reason you always see gym junkies eating chicken and rice or fish

Conclusion

Moderation is key. As long as you are aware that some of the habits and foods you are eating are throwing your sugar and fat balance out of whack you can balance it out again by adjusting your diet.

We recommend you do some research of your own along these lines before making any major changes.

Our key points though are be careful of low fat foods that sneak more sugar into your diet. Similarly, be wary of low sugar foods that substitute artificial sweeteners.

 

Sources

https://www.healthy-magazine.co.uk/too-much-sugar-or-too-much-fat-7-signs-your-diet-is-off-balance/

https://www.healthy-magazine.co.uk/superfoods-that-wont-break-the-bank/

https://www.nhs.uk/Livewell/5ADAY/Pages/Whatcounts.aspx

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

https://www.nhs.uk/Livewell/Goodfood/Pages/the-truth-about-artificial-sweeteners.aspx

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8 Reasons you Should Cut your Sugar Intake Today

Here’s why you should cut down your sugar intake today…

We were recently talking in the office about how much sugar you find in everyday food and drink. Things you consume without really thinking about it, like cereal or yoghurt.

Sugar provides the body with empty calories that give us energy without any nutrients. As a result, we eat more without feeling full or satisfied. This leads to an increased risk of weight gain, certain diseases, and a cycle of highs and lows in energy levels, which will leave you feeling tired and craving even more sugar!

We know that sugar isn’t exactly good for you, but at the same time we couldn’t agree on just how bad it is.

So, we did some research…

Your Recommended Daily Intake

The Government’s Scientific Advisory Committee on Nutrition (SACN) recommends that our daily sugar intake should be less than 5% of our total energy intake.

This varies from person to person but as a rule of thumb that works out to be around 25 g for women, and 40 g for men.

To put this in perspective, a 330ml (small) can of coke contains 39g of sugar. That’s basically the suggested daily intake for men.

What does sugar do to your body?

Let’s start with the obvious ones.

Sugar can Cause Weight Gain

The SACN carbohydrates and health report found that the consumption of high sugar beverages and foods resulted in weight gain and increases in BMI.

Sugar supplies us with energy but no other nutrients meaning it is in no way satisfying for our bodies. This leads us to over consume. This means if you are able to dramatically cut down your sugar intake, losing those extra pounds will be much easier.

It’s bad for your teeth

We are all told this as children, it doesn’t stop us of course, but sugar rots your teeth and leads to gum disease. So, if you want that pearly white smile, best to avoid it as best you can.

Sugar contributes to diabetes

People with large sugar intakes are much more likely to develop type-2 diabetes.
The issues surrounding diabetes are complex. Sugar by itself is unlikely to be the direct cause of diabetes, however, it does contribute, you are much more likely to get type-2 diabetes if you are overweight. Other factors include genetics, and fatty foods.

It’s bad for your skin

We’ve all seen spotty teens running around and our first thought has been too many sweets. Well, we aren’t entirely wrong there. Too much sugar causes your insulin to spike which leads to inflammation through your body. This Inflammation produces enzymes that break down collagen and elastin, resulting in sagging skin and wrinkles.  Aside from increasing the effects of ageing, sugar can also exacerbate skin conditions like acne and rosacea.

Winter Skincare

It’s bad for your heart

“When glucose spikes after eating sugary food, our insulin increases to compensate for it, and this activates a part of our nervous system which increases blood pressure and heart rate.” High blood pressure is a major risk factor for heart disease, as is diabetes and obesity, both of which have been linked to excessive sugar consumption.

Sugar also increases unhealthy blood fats called triglycerides in the blood, which up the risk for heart disease and stroke. In one April 2014 study, those who ate the most added sugar were most likely to die from heart disease than their counterparts who consumed the least.

It makes you tired but won’t let you sleep

We all feel like we need a quick sugar pick me up sometimes. I personally keep some dark chocolate in my gym bag for if I over do it and start feeling faint. However, consuming sugar gives your body a sugar spike which then forces it to over compensate by producing more insulin. This means the sugar spike lasts only a short period of time and then you crash. You then crave more sugar, and you begin a cycle of sugar spikes which could be detrimental to your sleep.

Sugar could very well be addictive

Although the verdict is still out on this, you can’t argue with the withdrawal symptoms people suffer when they reduce their sugar intake. Nor can you argue with the cravings that lead us to over consume sugars. Both of these things are signs that sugar is addictive.

Sugar is bad for your liver

Like alcohol sugar is processed in the liver.  Too much sugar leads to fatty build ups around your liver. Some studies even suggest sugar is as bad for your liver as alcohol.

What can you do?

  • Cut out fizzy drinks. They taste good, but not only are they full of sugar, our body processes this sugar very easily leading to very quick energy spikes.
  • We’re sad to suggest it, but cut down on your desserts.
  • Exercise frequently. This will give you something to focus on that isn’t your cravings.
  • Check the sugar content of your food. Yoghurt for example often has surprisingly high sugar content.
  • Be careful of fruit juices and smoothies. Whilst they are often sold as ‘healthy’, they can contain huge amounts of sugar.
  • Breakfast cereals are another thing to be wary of. Some of my own favourite cereals like Crunchy Nut Cornflakes are hugely sugary.
  • Jamie Oliver offers some great healthy recipes and advice on sugar.

All images sourced from Unsplash

We are no experts on these matters so please feel free to share any knowledge you have in the comments section below.

Our main sources, which we have linked to at various parts of the article, are: