Sugar and Other Carbohydrates

Sugar and other refined carbohydrates taste so good that they become unavoidable.



Few people are under the wrong impression that by cutting down on simple carbohydrates like fruits and some vegetables they can control weight gain. Others believe that eating foods that have least- effects on the blood sugar levels, or a low glycemic index (GI) can promote weight loss. Ice cream has a GI less than white bread, but then eating loads of ice cream is unhealthy.

Rather than focusing on the type of carbohydrate (simple or complex) or glycemic response we should worry about the compositions of carbohydrates.



For example both white bread and potatoes are carbohydrates. But 1 pound of white bread is made up of 1,250 calories whereas 1 pound of potato is made up of 450 calories along with water, fibers and vitamins. The additional substance’s assist in digestion and assimilation of foods, nourish the body with essential nutrients and satisfies our appetite by providing bulk to the stomach.

Nowadays you can eat to your hearts content without gaining weight. This has been made possible by other alternatives.



Use sugar substitute to sweeten beverages or foods. Some of the artificial sweeteners have little or no calories, but long-term use can increase risks of cancer. Instead prefer honey, molasses and fructose that are natural sweeteners, but remember to use them in moderation.

Splenda (sweetener) has emerged as an alternate to sugar. It is made from sugar and is chemically similar to it. However it provides no calories or carbohydrates, as the body is unable to digest it. Splenda is 600 times as sweet as sugar and so to get accustomed to regular usage, recipes and experiments are to be conducted. It has gained approval from F.D.A as it produced no toxic or side effects. Even pregnant and nursing mothers can use it safely.  But for people who are fond of natural things, other alternatives are available because after-all splenda is a chemically modified derivative of sugar.
       
The best alternate to sugar however is the herb stevia found in Paraguay and which has been used for years as a sweetener. It is available in both liquid and powder form, but has not been approved by the FDA. It is 300 times as sweet as sugar and can be used to sweeten a beverage or for baking without any toxic effects. It is an excellent alternative to sugar, as it is calorie free. And a lot stevia-based recipes are also available.

The best thing to do whenever you are tempted to eat a sweet snack is to eat a piece of fruit instead of pastries, cakes or chocolates.



Fruit satisfies your sweet tooth as it is made up of simple carbohydrates. Slowly and gradually bring yourself out-off sweet snacks. You will experience a wonderful change and start craving for fruits and other healthy snacks instead of sweets.

In general avoid refined or processed carbohydrates which are white in color, especially white flours, pasta and sugar. Prefer nutrient-dense brown whole wheat bread than nutrient-deficient white bread. Prefer brown rice to white rice and wheat pastas over refined pastas. Brown products create a feeling of fullness, encouraging you to eat less (due to the presence of fiber in higher levels). Example – Wheat aids slow digestion and releases energy slowly as it contains more nutrients per calorie. Now rather than storing the energy in the form of fat, the body uses the energy throughout the day for various processes.