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It is physiological that our blood glucose levels have smooth oscillations; However, when we introduce a carbohydrate of very fast absorption such as sugar, there is a very large rise in blood glucose, followed by a drop of the same intensity that returns to claim a fast hydrate, taking us to this endless wheel that He asks us for more and more, which depletes our body and our vitality, and which we have all experienced with greater or lesser frequency.
To disengage from this need for sugar (which is not easy) we can use the following strategies:
Take complex or slow-absorbing carbohydrates regularly. We find them in whole grains (brown rice, millet, quinoa, oats, barley, buckwheat, etc.), legumes, and vegetables. Avoid sugar (obviously!) And other fast carbohydrates (such as refined products, or fruit juices; if we eat fruit, it is better to take it with skin, chewed and organic). And also regularly introduce the natural sweet flavor that we find in vegetables such as carrots, pumpkins, onions or cooked parsnips.
From an energy perspective, an excess of extreme yang foods (such asanimal protein-meat, eggs, cheese, fish-, or salt and salty products) increases the appetite for extreme yin foods (such as sugar), so it is clear that reducing the former will help in this cessation process.
Avoid overeating, even if it is balanced and biological, since excess food produces fatigue and lethargy; This makes our body ask for some stimulant, such as sugar. In the same order, skipping meals or waiting too long to eat is not recommended either; It leads us so that when the time finally comes we catch the first thing we find, often something that has sugar in it.
Avoid large and late dinners that wake us up tired and fatigued with what our body asks for a stimulant - coffee, sugar or both - to start the day. Much better light dinners that allow us to rest better and get up with more natural energy.
And finally, 20-30 minutes a day of some exercise that is pleasant (walking, cycling, jogging) will also help improve blood glucose levels.
By Dra. Eva T. López Madurga. Specialist in Preventive Medicine and Public Health. Nutrition, Macrobiotics and Integral Health Consultant
What does sugar do to us?
1. Deterioration of dental cavities. Those responsible for tooth decay are bacteria that feed on simple sugars, called monosaccharides, and produce acid that in turn destroys tooth enamel, explained Carole Palmer, professor at the University's School of Dental Medicine. Tufts (USA) to 'The New York Times' newspaper.
2. Uncontrolled hunger. American scientists have shown after several studies that fructose (a type of sugar) influences leptin, a hormone that controls the feeling of hunger. Chronic fructose consumption causes leptin resistance, which contributes to a person losing control over hunger, 'Business Insider' says.
3. Weight gain. Several studies show that foods rich in sugar are also rich in calories, but have little capacity to satisfy hunger. On the contrary, products that contain few sugars contribute to the body undergoing changes. According to them, people who want to lose weight are advised to start by reducing the consumption of foods high in sugar, although scientists also agree that obesity is a multifaceted disease and that not only excessive consumption of sugar contributes to its development .
4. Sugars cause thebody demands more insulin, a hormone that is responsible for transforming food into energy. Once the level of insulin is increased, it causes the body's resistance to it, so that glucose begins to form in the blood, the main factor that triggers obesity, reports the Diabetes.co.uk portal.
5. Diabetes. The main causative factor for diabetes is the consumption of sodas, energy drinks, sodas and lemonades. People who consume a can or two of these drinks daily are at a much higher risk of developing diseases such as type 2 diabetes.
6. Obesity. Apart from diabetes, the consumption of soft drinks, being rich in sugar, also causes weight gain.
7. Hepatic steatosis or fatty liver. The reason the liver is overloaded is that it is the only organ responsible for metabolizing fructose; therefore, the more fructose accumulates, the more work there will be for the liver. Excess fructose leads the liver to develop hepatic steatosis even in people who have never abused alcoholic beverages.
8. Pancreatic cancer. Pancreatic cancer, one of the deadliest cancers, can be caused by overconsumption of sugar.
9. Chronic renal failure. Chronic kidney disease is a progressive and irreversible loss of kidney function. Although the incidence of sugar in the appearance of this disease is a hypothesis, the study carried out by David A. Shoham, from Loyola Chicago University (USA), has revealed that the consumption of soft drinks rich in sugar could cause albuminuria. Albuminuria is a pathological process manifested by the presence of albumin (a protein) in the urine, which shows failures in the functioning of the kidneys.
10. Arterial hypertension. The daily consumption of 74 grams of sugar (fructose) could be related to the risk of suffering high blood pressure, according to the study carried out by Diana I. Jalal, from the University of Colorado (USA).
11. The study carried out by the Centers for Disease Control and Prevention (USA), which investigated the reaction of 11,733 people to the reception of calories from sugar, has revealed the relationship between the consumption of sugar and the risk of appearance ofcardiovascular diseases.
12. Addiction. Studies in rats have shown that the consumption of many sugars causes addiction in animals, although it has not yet been proven whether this addiction also develops in humans.
13. Obesity and diabetes caused by overconsumption of sugar are the main causes of the development ofcognitive dysfunction and Alzheimer's disease. A study in humans has revealed that high fructose may be linked to impaired memory and reduced activity in the hippocampus.
14. Malnutrition People who extract 18% of their calories from sugar are deficient in essential elements for health such as folic acid, calcium, iron, and vitamin A and C.
15. Gout.A 2008 study by the American doctor Hyon K Choi revealed that the consumption of soft drinks and fructose can cause gout, a disease produced by the accumulation of uric acid in different parts of the body, especially in the joints, soft tissues and kidneys.
With information from: