little sugar

With a little sugar the pill goes down … and healthy too!

Some news just like them. Perhaps that is why even today is not at all clear that the sugar is our enemy number one food.

More easy to point the finger at animal protein, fats such as palm oil, salt or attributed to heavy metals water all our misfortunes. And you know why? Because it costs less effort to give up all these factors together, rather than eliminate sugar from our nutrition.

Not by chance, it is said that with a little sugar helps the medicine go down and sugars as well as I could to throw down the bitter pill of fatigue, stress, dissatisfaction and loneliness.

Sure, I know that there are many other “defects” in our diet but it is always wrong to forget the more serious ones to work only on the simplest. That is why even the majority of recipes, passed off as healthy in the end are full of sugar. Otherwise, the cake would not be such and would remain disappointed!

And if the use of various kinds of sugars add drinks, juices, refined grains, and even excessive use of fruit, you will understand why a huge number of people are overweight and have a tendency to develop metabolic syndrome.

Thus, it defines a set of metabolic alterations caused by chronically high levels of insulin and capable of increasing the risk of developing several diseases including stroke, diabetes and cancer.

A sugar free diet and a moderate carbohydrate content, only whole, is therefore a key element in any preventive approach.

There is also another reason why sugar in the diet should be eliminated: glycation, the process by which sugar is “sticky” proteins and lipids in the body, damaging them.

little sugar
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The endogenous glycation (produced within the body) is when the sugar that circulates in the blood is too high; that exogenous (introduced from outside the body) occurs when sugars are cooked together at temperatures protein or fat higher than 120° C or for very long periods.

When a food is cooked and “darkens” is undergoing a reaction of glycation that form of said toxins glycotoxins or AGEs, Advanced Glycation End-Products. The glycation reactions also form acrylamide, a carcinogen molecule. Thus, even for those who have an optimal adjustment of blood glucose, glycation can rappresentareun problem if the cooking methods are not controlled.

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AGEs are involved in the damage to the endothelium (the inner wall of the arteries), and then in the development of cardiovascular disease, in collagen damage that hardens the arteries and causes hypertension, in the deposition of amyloid plaques in Alzheimer’s disease, neuropathy angiopathy and diabetic and cancer. Moreover, the glycation, damaging important cellular components, increases the production of free radicals and thus oxidative stress. The levels of glycation are easily measured through a said parameter glycated hemoglobin (used for the monitoring of diabetics). Beyond the possible genetic predispositions, a central factor important in the genesis of metabolic syndrome and insulin resistance is the consumption of high amounts of sugar and refined carbohydrates.

What to do in practice?

  1. Eliminate sugar from your daily diet
  2. Use only whole grains in moderation (higher for those who make sport and needs energy and lower for sedentary)
  3. Avoid exceeding your fruit and better if you assume as a snack and in particular at the turn of exercise when a little sugar may be useful
  4. Do not believe the illusion of alternative sugars (cane sugar, mascobado, syrups and honey). Only stevia is free of metabolic effects, it also has a taste not to everyone
  5. If you like to give yourself a sweet every now and then you need not worry too much, about how it was done and it contains sugar. If this really is an exception is not a problem. Again, if you can better take the cake before or after exercise. In general, much better a classic sweet every now and than a sweet pseudo-healthy too often

As per many years, sugars and carbohydrates simple were considered a source of pure energy. We know that the contrary is true accelerator of aging.

Do not forget that the sweetness we can get from so many other things in life, much healthier. Try starting from better treat your emotions and you will see that the desire of sugar will be much less.

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