When we talk about sugar we can get bogged down with what we shouldn't do and what we can't eat. I fear of becoming miss Debbie Downer!
Let's flip things around today. Let's talk about what we should do and what we can eat and can definitely stand to eat more of.
You see, there's a missing link in this whole sugar equation.
People always ask me, well what about fruit? Fruit has sugar in it, is that ok? Does that count?
And it's not a simple answer. The obvious difference is that fruit contains plenty of nutrients that are essential for your health; soda is pretty much devoid of anything beneficial to your health. But when we're looking at the effects of sugar, those vitamins and minerals don't play a role.
The fructose is still broken down and metabolized the same way. The big difference in this picture is a more complicated element.
Beans, beans, the magical fruit, the more you eat the more you...well its the fiber that helps keep you regular that's for sure.
And its the fiber that makes all the difference between fruit and candy.
You see, it's the fiber (soluble fiber) that slows the sugar rush. This is important because it prevents you from having an insulin spike and the cascade of effects that follow.
When you eat a piece of fruit the fiber slows things down so that your body can respond adequately. This keeps your blood sugar and insulin levels steady, and eases the impact on the liver. Your liver can keep up with the incoming sugar because it is not bombarded with it like it would be with a can of soda.
Thankfully for us nature does a nice job in balancing the amount of fiber with the amount of sugar in each fruit. Makes it easy on us!
If you want to make a positive impact on your health, try adding in more fiber rich foods. Ages ago people used to eat 50-100 grams of fiber each day. Currently, we average about 12-15 grams of fiber a day. Fiber has taken quite the plummet in our diets.
Studies have shown that increasing the amount of fiber in your diet will have a positive effect on blood sugar levels, cholesterol, digestion, and of course it keeps you from running to the next meal as quickly and slowing down the cravings.
If you're still struggling with your sugar cravings and want some extra help cutting it out, come check out the SugarFREE21 Challenge. Because some challenges you don't need to go alone.
I'll add one last note on fiber: natural, whole food sources are going to be your best source. This gives you the whole fiber, instead of bits and pieces of it.
You can find it in vegetables, fruits, whole grains and legumes. More veggies? Now there's a strange idea:)