30 days of Hormone Balancing (11) – Avoiding sugar

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No 11- Avoid sugar

Avoid sugar in your diet, both as a sweetener and hidden in foods. Sugar detrimentally affects blood sugar balance, by causing sudden peaks as the sugar is ingested, followed by lows as the body rushes to deal with it and ends up over-compensating. Also too much sugar can cause weight gain and fat deposition. Fat cells manufacture oestrogen thereby creating an oestrogen overload in the body.

Continual high sugar intake can lead to insulin resistance ( a forerunner of type 2 diabetes) and also leptin resistance. (leptin is a hormone which helps to control feelings of hunger and satiety and stimulates metabolism)

A major problem is that large amounts of sugar are found where you wouldn’t necessarily expect them.

hidden sugars in food

these foods all contain hidden sugars

How often do you consume the following?

  • A can of coke or similar fizzy drink – approximately 9 teaspoons of sugar
  • Coffee shop cappucino with milk but no sugar – approximately 2 teaspoons of sugar
  • Regular orange juice – approximately 5 teaspoons of sugar
How to avoid hidden sugar

Always read the label on the food packet / jar. If sugar (see below for the aliases) is mentioned in the first three ingredients then this food is to be avoided! Beware however the manufacturers’ trick of using small amounts of lots of different sugars, so that it doesn’t look like the food contains any major amounts.

Food labelling can be confusing by mentioning ‘natural sugars’, ‘fruit concentrates’ or honey, all of which are fructose or glucose, i.e. sugar. Many ‘organic’ products are assumed to be healthy due to their labelling, but can contain more than 10% sugar.

Products which are labelled ‘no added sugar’ or ‘unsweetened’ trick you into assuming that they are low in sugar and therefore a healthier option. However these foods often contain fruit juice concentrates (i.e. concentrated fructose) and / or artificial sweeteners.

Sugar and its aliases

Here are some of the many different names that sugar can go by:

Agave nectar               Invert sugar                 saccharose
Barley malt syrup        Lactose (from milk)    sucrose
Corn sweetener           maltodextrin                syrup
Corn syrup                  malt syrup                   treacle
Dextrin                        maltose                        glucose
Dextrose                      molasses                      honey
Fructose                      rice syrup                     xylose
Fruit juice concentrate            High fructose corn syrup

Anything labelled ‘syrup’, ‘sweetener’ or ending in ‘-ose’ is usually sugar.

ACTION: try and become more aware of hidden sugar. read labels carefully and avoid sugar containing foods

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