Since sugar does not directly lead to weight gain as it does not contain fat, one may argue that it is a health food. After all it gives instant energy and can make food taste better.
The fact remains that sugar is not a health food. You need to understand why having sugar can make you fat and the ways in which you can minimise its fattening effect, and get a leaner body in the process. Having sugar flips a switch in your bodily metabolic processes and directs it towards storing fat. Sugar is converted into glucose and flows in the blood. Apart from sugar, there are other foods that also get converted into blood glucose such as rice, pasta, bread and milk. The body does not differentiate between these in terms of different tastes but starts to absorb sugar and converts it into glucose as soon as you consume. One slice of bread actually gets converted into the same amount of glucose as four tablespoons of sugar.
So, as soon as you take sugar, the body releases insulin which performs the function of storing fat, and the more sugar you eat, the more insulin is released by your body and your body stays in fat storage mode for longer. Thus the trick is to control the rate at which sugar gets absorbed in the blood and you would lose weight despite eating sugar. Not to say, you can binge on sugar-laden foods but some tips given here would surely help you allow having sugar and still lose weight.
Take to Vinegar
Swedish researchers observed in a study that by merely adding 2 tablespoons of sugar to a slice of bread, the blood sugar level is lower by 23 percent than what is found after having white bread only. Moreover, adding vinegar also makes people feel full. This was attributed to acetic acid, one of the primary components of vinegar and other dressings. So, this is one dressing that should form a part of your salads and sauces and you should sprinkle it liberally.
Include Metals in your Diet
Taking a supplement of chromium picolinate before having a meal high in carbohydrate will bring down the blood glucose level. In a study by Swiss scientists, 400 micrograms (mcg) of the metal supplement given to participants before the carbohydrate meal brought down the blood sugar level by 23 percent, than when the meal was eaten without the supplement. You can get chromium supplements but make sure the suffix picolinate is in it. This is the form of chromium compound the body can most readily digest.
A pill made from soluble fibre of Japanese konjac root leads to a reduction in blood sugar, 2 hours after consuming white toast. This was found by researchers in Taiwan.
Workout in the Morning
Researchers at Syracuse University have found that one weight training session brings down the effect of high sugar meal on blood sugar level by 15 percent. This is because after a workout the body needs to replenish the lost reserves of glucose in the muscles. Thus, exercise is essential for keeping the blood sugar down and works best when done in the morning.
There you go now, you can keep your sweet tooth satisfied and happy, without letting your tummy feel sad.
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