How can I limit the effects of sugar on my health?
Thanks for asking.
When we think of those who have high blood sugar, we tend to think of people with diabetes
that they often have to monitor their levels and sometimes undergo insulin treatment.
But actually, everybody can have blood sugar spikes, and many of us do without even realizing.
These occur when a simple sugar called glucose builds up in the blood.
This is known as hyperglycemia.
High blood sugar can make your mouth dry, make you feel thirsty, give you blurred vision
and make you need to pee often.
Overconsumption, particularly of added sugar, can lead to a calorie surplus and therefore
result in weight gain.
Being overweight can, in turn, lead to other health issues like heart disease.
Consuming too much sugar can also damage your teeth.
Do I need to be cutting sugar out of my diet completely then?
Most of us enjoy a sweet treat from time to time, and there's nothing wrong with that
in moderation.
But the reality is that in the Western world, many people consume far too much sugar in
their diet.
Indeed, the US Department of Health and Human Services says that's the case for 75% of
all Americans.
Now, don't get me wrong.
Not all sugar is bad sugar.
All sugar such as those in fruit come with vitamins and minerals that prove beneficial
to health.
It's added sugars, such as the kinds putting sugary, fizzy drinks, sweetened cereals, cakes
and cookies that are the real culprit.
Most things are okay in moderation, but you need to stick to the recommended daily intake
ideally.
The NHS suggests that adults should consume no more than 30 grams of added sugars per
day.
On top of limiting sugar consumption, there are actually other things you can do to limit
the effects of the sugar you do consume.
French author Jesse Incheon's pay, also known as the glucose goddess on social media,
released a book called glucose revolution, the life-changing power of balancing your blood
sugar earlier this year, which quickly became an international best seller.
She revealed a number of easy tweaks to eating habits that can limit the effect of sugar
on your health, and they're all scientifically proven too.
The first is as simple as paying attention to the order in which you eat the various food
items on your plate.
Postmeal insulin in glucose levels actually remains significantly lower when protein and
vegetables are consumed before carbohydrates.
Another interesting tip is drinking a tablespoon of vinegar diluted in water 20 minutes before
eating your meal.
That can reduce your blood sugar spike by as much as 30%.
And finally, we're all aware that exercise is important for health.
But you can actually optimise the timing to stop your sugar levels getting too high.
Moving your muscles for at least 10 minutes straight after eating a meal is ideal.
That could be doing household chores or going on a short walk, for example.
In fact, a new meta-analysis published in Sports Medicine just this month suggested
that even a couple of minutes of life walking after eating can reduce the risk of type
two diabetes.
There you have it.
Now you know how to limit the effects of sugar on your health.
In under three minutes, we answer your questions and help you understand the true meaning behind
the trends, concepts and acronyms that are making headlines.
Listen along and you will really know for sure.
Bye bye.
