The Skinny On How Sugar Is Making You Fat

The Skinny On How Sugar Is Making You Fat

While many people are aware of the benefits of low-carb eating for weight loss – diligently avoiding potatoes, white bread and pasta – plenty continue to consume the worst carbohydrate of all without realising, and then wonder why they’re not getting anywhere.

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orange-juice-webWhile many people are aware of the benefits of low-carb eating for weight loss – diligently avoiding potatoes, white bread and pasta – plenty continue to consume the worst carbohydrate of all without realising, and then wonder why they’re not getting anywhere.

And the culprit is sugar.

“Following a low-carbohydrate eating plan without factoring in added sugar in packaged foods is a sure way to veer off course,” says Ms Colette Heimowitz, Vice President of Nutrition and Education at Atkins Nutritionals, “but with sugar a hidden ingredient in many common foods people don’t think of as ‘high carb’, it’s easy to see where the confusion creeps in. Foods sold as ‘low fat’ are often the worst offenders, with sugar added to replace the fat that has been removed.”

“By opting for a low-carb lifestyle without following a scientifically-formulated eating plan, people often end up consuming more carbohydrates than intended  not adhering to any plan at all – and the side effects can be serious, and not just on the scales,” she added.

“Consuming excessive sugar may cause headaches, chronic tiredness, ‘brain fog’, irritability, bloating and weight gain, and long term consumption of excessive sugar  can lead to type 2 diabetes, high blood pressure and heart disease. It also ruins our ability to determine when we’re satiated, driving us to eat more often than necessary, and long after we’re actually full.”

Popular foods that are high in carbohydrates as a direct result of their sugar content (both natural and added) include:

Fruit juice & concentrate

600mL Orange Juice

600mL Apple Juice

100mL Fruit Juice concentrate

32.4g of sugar and 32.4g of carbs

51.6g of sugar and 51.6g carbs

25g of sugar and 25g of carbs

Sauces

1 Tbsp BBQ sauce

1 Tbsp  Plum sauce

1 Tbsp Hoi Sin sauce

1 Tbsp Sweet and Sour sauce

10g (2 tsps) of sugar and 11g of carbs

12g of sugar and 14g of carbs

8.3g of sugar and 9.3g of carbs

9.45g of sugar and 11.4g of carbs

Tinned fruit and vegetables

1 cup tinned Fruit Salad in syrup

1 cup tinned Beetroot in liquid

1 cup tinned Corn in liquid

46g of sugar and 48g of carbs

16g of sugar and 17.56g of carbs

7.24g of sugar and 39.44g of carbs

Soft drinks

600ml regular soft drink

16 teaspoons of sugar up to 80g!

Flavoured milk

600mL Chocolate flavoured milk

600mL Iced Coffee flavoured milk

600mL Strawberry flavoured milk

60.36g of sugar and 65.46g of carbs

57.6g of sugar and 59.4g of carbs

57.6g of sugar and 58.2g of carbs

Breakfast cereal

50g Muesli with dried fruit

1 cup Just Right

1 cup Nutri Grain

1 cup frosted corn flakes

14.7g of sugar and 28.3g of carbs

14g of sugar and 32g of carbs

9.6g of sugar and 20.8g of carbs

15.2g of sugar and 36.12g of carbs

Muesli Bars

30g Choc Chip muesli bar

30g Yoghurt topped muesli bar

5.85g of sugar and 18.45g of carbs

9g of sugar and 19g of carbs

There’s a rapidly growing body of scientific evidence highlighting the negative health consequences of caving to our sugar cravings, with a recent analysis revealing that for every excess 150 calories of sugar there’s an 11-fold increase in the prevalence of type 2 diabetes compared to obtaining the same 150 calories from fat or protein sources – regardless of weight of physical activity.

“In fact, a recently published nutrition review found that restricting dietary carbohydrates is the single most effective means to reduce the features of metabolic syndrome, and should be the first step in managing diabetes, proving that low-carb eating has benefits that go way beyond the waistline,” advised Ms Heimowitz.

“A carefully designed low-carb eating program, such as Atkins, which advocates eating  healthy fats, adequate protein, plenty of colourful high fibre vegetables and low-sugar fruits, is a sensible way to cut back on sugar consumption – and cravings – and to help your body burn fat (instead of carbohydrates) for fuel, boost your energy and improve overall health,” explained Ms Heimowitz.

As for those times when you really feel the need for a sweet fix, Atkins’ range of bars and shakes – available in supermarket health food aisles and pharmacies – deliver the taste of your favourite treats, without the added sugar.

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