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Low-Fat, Low-Sugar Diets For A Healthier, Happier Lifestyle

We’ve all heard of studies that tell us foods that are high in fat have been linked to obesity and heart disease. The spotlight on fatty foods has left another food culprit in the shadows until recently: refined sugar.

Diets high in refined sugar are just as harmful, if not more so than diets high in saturated fats. Switching to a low-fat, low-sugar diet helps cut out plenty of these harmful foods.

Sugar’s ill effects have been heavily downplayed, according to a recent article from The New York Times: the sugar industry has influenced nutrition health research in recent history.

Documents were released that show the sugar industry paid researchers to downplay the effects of sugar on heart disease in the 1960s. Coca-Cola has also been accused of paying millions of dollars for researchers to place less blame on sugary drinks as the main cause of obesity.

Now the light is being shed on the harmful effects of refined sugar on our health, understanding that 4 carbohydrates = 1 teaspoon of sugar.

Consider a low-fat, low-sugar diet to avoid the following sugar-related health issues:

Tooth Decay

One harmful effect of refined sugar that hasn’t been hidden from common knowledge is tooth decay. Any dentist can tell you to avoid diets high in sugar if you want to avoid cavities.

A low-sugar diet reduces the chances of tooth decay, which will save you from costly dentist visits to treat cavities, gum disease, and painful tooth infections.

Obesity

More people are aware of the correlation between high-sugar diets and obesity. Obesity rates continue to rise in North America because many people eat sugary foods (from breakfast to dessert, with snacks in between) and consume soft drinks high in refined sugar.

A low-fat, low-sugar diet helps prevent obesity by providing healthy weight control.

Diabetes

Diabetes is another rising health problem in North America, especially among youth. High-sugar diets are to blame more frequently for this disease, which can lead to greater health problems down the road.

By eating a balanced low-sugar diet, you can keep your body healthy and avoid diet-related diseases.

Heart Disease

Although saturated fats were mostly to blame for heart disease, high-sugar diets are now considered harmful on the heart as well. Obesity and diabetes resulting from high-sugar diets are also strenuous on the heart and can lead to further heart disease risks.

To avoid these and other health problems, consider a low-fat, low-sugar diet for a healthy lifestyle. Don’t let sugar impact your health!

Sugar Is The Culprit

Many health professionals are convinced that sugar is the culprit for so much of today’s health issues, especially heart health. If the pancreas is overworked, and not producing the right amount of insulin, this leads to something called insulin resistance and metabolic syndrome.
Most people believe that salt is the heart’s main enemy, however, there is a lot of evidence that suggests that added sugar may be even more dangerous for our heart health.
Besides your waistline, limiting the amount of sugar you consume might also help you live longer and healthier. It’s the amount of sugar we consume that reeks havoc on our cardiovascular system. Decades ago the average American consumed about 5 pounds of sugar per person per year and now the average person consumes over 150 pounds; that is over 42 teaspoons of sugar a day!
According to the Center for Disease Control (CDC), heart disease is the number one cause of death today. Even though doctors have people watch their sodium intake, the real culprit may be the added sugar in so many of our food resources.
Too much added sugar in the diet is linked to many conditions; high blood pressure, high LDL (the “bad” cholesterol), high triglycerides, reduced HDL (the “good” cholesterol), inflammation, and insulin resistance. WOW! That is scary to think that a little white crystal is dangerous to our hearts.
So, how much sugar is too much? Many articles state that say that women should not consume more than 6 teaspoons of added sugar per day (or about 24 grams) and men no more than 9 teaspoons (or 36 grams). That is hard to do if you consume even one soda (that is about 11 teaspoons). It is so important to learn how to read labels to calculate how many teaspoons of sugar per day you are really consuming. Your life can depend on it.
How do you limit the added sugar in your diet? There is naturally occurring sugar in fruit (fructose) and milk (lactose); however, added sugars are incorporated into many prepared foods. So many of our foods, like bread, cereal, and condiments also have high fructose corn syrup added, which is another culprit.
It can be quite confusing to read labels because not all foods list the word “sugar”. Ingredients like fructose, fruit juice concentrate, molasses, organic cane sugar, honey, corn syrup, and agave nectar are all essentially the same thing; sugar! Sugar is the culprit.
There are many ways to protect our heart health, and one sure way is to start paying attention to your sugar intake. Your heart depends on it!

Controlling Blood Sugar With Cooking!

If you are struggling with balancing your blood sugar or keeping your type 2 diabetes under control especially during the holiday season, there are many strategies that can help you. You do not need to be a world-class chef to prepare meals that are healthy, low sugar, and tasty. In fact, the LowFatLowCarb.com website was created with this in mind.
You must be mindful of how your food is prepared. You may need to switch to more healthful cooking techniques and ingredients that you used before your diagnosis, but all of these changes will add up to a healthier you.
Start with using non-frying methods of cooking. You can stir-fry, bake or poach instead of sautéing or frying. Baking and poaching do not require any oil at all. Stir-frying requires just a small amount of oil in a wok or some broth. With the invention of non-stick pans, you really can sauté without much oil at all, as well.
Cutting the fat out of your daily diet is also key to a healthy eating plan. Replace the butter and lard with olive oil or grapeseed oil. Other ways to cut the saturated fat is to replace whole milk with skim milk, as an example. You can also use lemon or limes to flavor fish and vegetables instead of the fat-based toppings like sour cream and mayonnaise.
Of course, substituting sugars is a huge part of controlling blood sugar. Stevia-based products are popular, as this is a natural sweetener that does not affect the pancreas’s production of insulin-like plain sugar. But, using sweet spices like cinnamon or extracts (alcohol-free) are great options as well. If your weight is under control, using fresh fruit is a good choice for something sweet, and natural.
Using other means of flavoring foods like herbs and spices, rather than plain salt is also a great approach to managing your health. If you use salt, opt for sea salt, as most sea salt contains less sodium than table salt, and it is not processed.
Preparing healthy meats, such as skinless chicken breast and lean cuts of meat; for example replace your breakfast bacon with Canadian bacon, or turkey bacon (always read labels to look for added sugar) to reduce the fat. Make burgers with extra-lean ground chicken, or ground turkey breast. Or use half ground beef with one of those options. Meats like ground buffalo or bison, are very lean and tasty.
And, another great trick is to reduce your portion size by using a much smaller plate. It makes you think you are eating plenty with a full plate, but it reduces the king-size portions of food. When you eat high carbohydrate foods it can send your blood sugar levels and your weight sky high. When dining out, ask for a to-go container at the beginning of your meal and put half away from the start.

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