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Papa. 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 but 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.
Over consumption 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 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 U .S. 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.
Natural sugars, 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 culprits.
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 Incho'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 bestseller.
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.
Post -meal insulin and glucose levels actually remain 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 percent.
And finally, we're all aware that exercise is important for health, but you can actually optimize 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 live walking after eating can reduce the risk of type 2 diabetes.
There you have it. Now you know how to limit the effects of sugar on your health.
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