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​Low sugar diets, low carb diets

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Sugars can be naturally found in foods such as fruit and vegetables and these are known as intrinsic sugars. They are part of the cellular structure of a plant and are part of a healthy diet. Extrinsic sugar are refined sugars such as table sugar, honey, fruit squashes, cakes, biscuits and confectionary and usually added to foods during food processing. A high consumption of these sugars is the major cause of dental decay.

In the western world we all eat too many of these refined sugars through processed foods. These sugary foods also contain very little nutrients ‘empty calories’ and therefore when consumed surplus to energy needs they will be converted and stored as body fat. Diets that are high in sugar and fat have been associated with obesity which is currently reaching epidemic proportions. It is a myth that eating sugar causes diabetes. Diabetes is caused by a combination of genetic and environmental factors. However, a diet high in fat and sugar can cause you to become overweight which increases your risk of developing type 2 diabetes. The World Health Organisation recommends that extrinsic sugars can be eaten in moderation as part of a healthy diet. The Department of health has set an upper limit of extrinsic sugars providing no more than 10% of our total food energy per day.

A diet that is high in sugary foods such as sweets, cakes and fizzy drinks may also be low in essential nutrients and can significantly add to total caloric intake each day.

The benefits of reducing your refined sugar intake:
  • Help weight management and reduce the health risks associated with being over weight.
  • Reduce the risk of dental carries.
  • Help you to manage your energy levels through out the day without having cravings for sweet foods.
  • Help to eliminate sugar related high and low moods.
  • Reduce constant hunger pains throughout the day.
  • Help blood sugar control in diabetic patients.

Tips to reduce sugar
  • Don’t add sugar to drinks or breakfast cereals, you can try by cutting back slowly until your tastes change
  • Cut out sugary and fizzy drinks and go for dilute natural fruit juice, water or herbal teas.
  • Limit cakes, biscuits, puddings and confectionary and opt for more fresh fruit.
  • Check the ingredients list on a food label and if sugar comes first or near the front of the list you know that food is high in sugar.
  • Watch out for other words to describe added sugar such as sucrose, maltodextrin, glucose, fructose and hydrolysed starch.
  • Go for wholegrain cereals rather than the sugar coated ones.
  • Check food labels – low sugar has less than 5% sugar, high sugar has more than 15%.

For more diet, health, food and fitness information visit www.weightplan.com

​Tags: body fat, empty calories, low sugar, overweight, refined sugars, sugar, sweets, tips, type 2 diabetes
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  • Gym Training App
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
    • FAQ - Membership
    • FAQ - Food Diary
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    • FAQ - Reports & Printouts
    • FAQ - Technical Help
  • Contact Us