Is Sugar Bad for You?
If you’ve been trying to lose some weight for a while now, you’re probably being told to cut sugar and carbs out of your meals at least three times per day – and five times on an average Saturday.
However, while it’s true that you’ll need to do some adjustments to your diet in order to see proper results, you may be fighting the wrong enemy here.
If you’ve been asking yourself far too often if sugar is bad for you, then here’s the answer – as it turns out, eating some amount of sugar isn’t that big of a deal.
Seriously, it isn’t; there are worse things you can do to your body.
And truth be told now – even if you give up sugar, what are the chances that you’ll never again eat something that has sugar in it?
So instead of trying to find a hiding spot where sugar won’t be able to find you, keep reading on to learn more about how to include our bad boy Sugar in your diet.
Find out your macros with our Flexible Dieting Calculator!
How come sugar isn’t that terrible?
The deeper you dig into the subject, the more you realize that all roads lead to valid reasons as to why you don’t need to classify sugar as your mortal enemy. In order to understand this better, let’s take a look at a thing called glycemic index.
The glycemic index – also known as GI – is a scale that rates all the foods containing carbs based on the way they affect the level of your blood sugar.
The scale goes from 0 to 100 – foods that rank higher on the GI scale spike your blood sugar levels just because they’re digested faster (it’s okay to think of junk food here if it’s easier for you to understand the concept, though that’s not always necessarily true).
On the other side of the scale, you have foods that rate lower on the GI scale. Now, hear this: Your body digest low GI foods slower.
Instead of literally giving you a sugar rush, low GI foods represent a more reliable energy source to your body.
That happens because the sugar contained from low GI foods takes longer to enter the bloodstream, thus helping you avoid the sudden ups and downs in your blood sugar levels.
And yes, keeping your blood sugar level steady is of major importance not only for your weight loss goals but for your overall health as well!
Should I eat only eat low GI food?
You might be wondering now whether you should stick only to eating food with a lower GI. The answer – not really!
As with everything else at Flexible Dieting, moderation is everything.
Depending on the situation, you may find yourself in times when you need a quick energy boost right then and there; grabbing a high GI food won’t be that big of a deal then.
On the other hand, there are some tough days when you know you’ll have to pull through without a snack – so you may want to plan on eating foods that will keep you full longer.
Basically, you’ll want to learn how a certain type of food can benefit your body – and then go on and use that to your full advantage.
Food volume matters!
Since we’re talking about keeping you full longer… remember what we said about high and low GI foods? Well, here’s something else you may find useful – get to learn about food volume.
The thing with food volume is probably obvious to most of you – the more volume the food has, the longer you’ll feel full! If having doubts what classifies as a high/low volume food, you can check out a great list with high and low volume foods over here.
But here’s why food volume matters – usually, higher volume foods have a lower GI.
For instance, think of spinach. Not only that it’s on the mere bottom of the GI scale, it has so much volume – and good old fiber! – that it’s very likely going to keep you full for hours.
On the other side, you’ll probably want to skip low volume foods on most days – we at Flexible Dieting like to describe them as carb wasters! If you’re counting your macros, you’ve probably noticed how quickly they build up your carb intake but leave you feeling meh and not nearly full enough.
Hold it now – who’s the real enemy here?
The real enemy here isn’t sugar – it’s the overconsumption of calories. Neither food is too bad if you know how to properly balance it out so it fits your macros for the day.
Think about it this way: You probably won’t gain two pounds if you eat a pop tart, just as you won’t lose two pounds when you eat a salad for lunch.
But honestly now – are you going to commit to never eating a pop tart again? Chances are, you may not eat it for a few months, give it a year maybe.
However, sooner or later you’re very likely to give in and eat not only one, but five pop tarts, a bag of Oreos and a bucket of ice cream instead!
The proper way to go
If you want to build a sustainable diet – think of it more as a lifestyle really – you can’t restrict yourself forever of everything. Actually, not being able to follow up with the strict dieting rules you’ve set for yourself is the number one reason why people fail to lose weight and meet their goals.
Instead of wasting energy on setting impossible limitations to yourself, try focusing more on tracking the overall food quality you eat – see if your body gets everything it needs from the food you’re eating.
That way, not only that you’ll be able to reach your weight loss goals faster, but you’ll also notice whatever you’re lacking or overeating and be able to adjust it accordingly.
In case you’d like to learn more about tracking your macros, here’s another great link that will teach you a thing or two about flexible dieting – it’s not about following a set of rules, it’s all about moderation!
If you have any questions or would like to add anything, please feel free to comment below. We’d love to hear back from you!
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