Diets come and go. A year ago it was the 5: 2 diet that was on everyone’s lips before it was low crab the new wine. For decades, the health authorities have advised us to eat less fat, and especially saturated fat found in red meat and dairy products. The purpose has been to prevent cardiovascular disease, obesity and lifestyle diseases.
Has sugar taken over the honey top and become our new health foe?
Should you believe journalist and writer Sarah Wilson with the bestseller “I quit sugar”, the answer is yes. Wilson finished sugar in 2011 and wrote a book about it. Now she helps others to cheat and the gain is great, perhaps most for Wilson’s wallet.
Today, most people agree with me that extremism rarely gives people a better life, it also applies to nutrition,” says professor at University of Oslo, and chief physician at Lipid Clinic, Inkjet Letterer.
Why should you eat completely sugar-free? Do you have to do a bigger diet in the diet than to drop cream sugar in the coffee or on the porridge? This means that the so-called “healthy” sugar sources such as honey, fresh or dried fruit and dark chocolate can not fit on the plate. And not just that, fruit, milk and foods where sugar is found naturally must be avoided. Sugar is sugar, whether it comes from a beehive or sugar cane.
Food manufacturers are fooled, they distinguish between added sugar and sugar that are found naturally in foods, but it does not make our body, explains clinical nutrition physiologist Catherine Arrhenius in Brampton.
“It does not matter where it comes from, it still behaves like sugar in our body. For example, jams without added sugar will never be sugar free , it still contains lots of natural sugar, “says the diet expert.
Carbohydrates are divided into three groups; sugar, starch and dietary fiber. The latter does not manage to digest the human body, but fiber acts as a sweetener in our intestines and has very beneficial health effects. Sugar and starch are both broken into simple sugars in the intestine and taken up in the bloodstream.
“Sugar is a powerful energy source, the high octane if you have to compare it with gas for a car. The body quickly absorbs sugar and it gets into the blood in a short period of time. Since today’s lifestyle does not require energy so soon, sugar can represent a problem and a danger. Too much of the sweet can cause health problems, says Retterstøl and lists an increased risk of diabetes, cardiovascular disease, nervous, kidney and teeth problems due to high blood sugar over time.
“What affects our blood sugar is whether the carbohydrates break down quickly or slowly,” explains Borchsenius.
Long-term carbohydrates are long chains of sugar molecules that the body takes a long time to break down. These carbohydrates are found in whole grain products, vegetables and legumes, which are also rich in fiber, vitamins and minerals.
Fast carbohydrates, found in soda, candy, biscuits, cakes, loff, pasta and white rice, are digested quickly and therefore lead to rapid blood sugar increase.
Nutritionist gives an example:
– There is a difference in eating an orange versus drinking orange juice. The fruit adds fiber in addition to the fruit sugar and will therefore not affect the blood sugar as fast as orange juice.
The time it takes before the carbohydrates break into simple sugar compounds and end up like glucose in the blood determines the quality of the highly controversial nutrient.
– Fully dissolve whole grain products will add sugar to the blood more positively. In addition to sugar, we need important nutrients like vitamins and minerals. You therefore get a more complete diet by eating rough food, concludes Letterer.
Added sugar in foods gives no other nutrients, only energy, and is therefore called “empty calories.” The Directorate of Health recommends that we eat less than 10% of added sugar. Unfortunately, the Norwegian diet is a little too sweet, especially among young people. Since 2001 to 2012, sugar consumption has fallen from 17 to 13 energy percentages. Still a bit too high, but significantly less. On average, we eat 14 pounds of chocolate and sugar confectionery a year. It is worth noting that we spend three times as much money on soda and candy than on fish.
“Looking at a typical source of sugar, we see that sugar beet sales have fallen dramatically for many years, fortunately, with what has increased your energy and sports drinks. This has become a new way to camouflage sugar, says Letterer.
“Everyone agrees that you should eat less sugar, but it’s not necessary to cut everything,” says Borchsenius.
Weight club member Thomas Rasmussen (34) does not claim to eat sugar-free, but describes his relationship with sweets as an addiction.
“The sugar had a good grip on me. I could not go past the shelter in the store without being extremely tempted to buy something, says the counselor in Rumba municipality.
He describes the sweat so problematic that he had to take a detour through the shelves of detergent and pod paper to keep the candy at bay. Then he decided to cut out snoop and candy for eight weeks.
“The first two weeks were absolutely terrible, I had withdrawals, was annoyed and especially the evenings were bad,” he recalls.
Thomas tells that because he was “all or nothing”. The fight against temptations was easier to win when the election was already taken.
“To me it was about finding a balance, but it’s not that easy. I cope better to say no to anything than to make 30 decisions in one day. Should I taste some of the cake at work, turn on the 3 for 2 offer at the kiosk or eat sweets to the favorite series?
To deal with sweets, Thomas found healthier replacements for snooping.
Smoothie became the solution for me.
What do you think about sugar found in fruit?
“I think it’s not the banana that’s my worst enemy. It is the half-kudos bag with little sauce, potato chips, soda and cakes. My diet can consist of a lot of strange and it is not pasta or coarse bread that is the problem. I have to go to bed where it suits most, and it’s all the unhealthy temptations, he says.
Thomas has repeatedly done “white periods” without candy, but emphasizes the importance of not becoming completely fanatic.
“I feel struggling to challenge myself and actually prove to myself that I can resist the everyday challenges. But when I was at Ferris Bad and was served a three course menu, I did not say no to the dessert, he laughs.