Naturally occurring sugars, such as those in fruits or milk, are generally considered healthier. This is because foods that contain natural sugars also include other essential nutrients like vitamins and fiber. On the other hand, added sugars are not naturally occurring and are added to food products. These include syrups and other caloric sweeteners in candies and sweetened beverages like soda. It's important to note that added sugars are not the same as naturally occurring sugars already present in the food.
When there are high levels of insulin in the bloodstream, the insulin receptors in the cell membranes may become less sensitive. This can increase the risk of developing insulin resistance, which can reduce the body's ability to move glucose from the blood into the cells. This can lead to
the development of type 2 diabetes or prediabetes. To maintain insulin sensitivity, it is important to manage the intake of sugar and carbohydrates and engage in regular physical activity. Exercise can help to resensitize the insulin receptors and improve overall metabolic health.
Added Sugars:
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As we age, it's important to be mindful of our sugar intake. When eaten in excess, sugar can become our enemy, especially after the age of 40. This is because sugar tends to store itself in our mid-section, which is the one place we don't want it. Reading labels are important to be aware of what we are putting into our bodies.
Ways to reduce sugar intake:
One way to reduce sugar intake is by cutting back on sugary drinks such as soda, energy drinks, and fruit juices. Instead, opt for water, unsweetened tea, or sparkling water. Another way is to choose whole foods instead of processed ones, as they tend to have less added sugar. You can also try substituting sugar with natural sweeteners like honey, maple syrup, or stevia, but still consume them in moderation. Lastly, be mindful of food labels and try to choose products with lower amounts of added sugar.
Best practices for nutrition involve focusing on consuming fiber-filled carbohydrates, adequate protein intake, and drinking enough water. In this confusing world of better nutrition, it is best to start by focusing on one problem area at a time. Once you have mastered one change, you can add another. Taking baby steps will help you learn and change your eating habits long-term.
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