Disclosure: If sugar was proven to be the elixir of youth and vitality I'd happily ingest all its myriad forms, biscuits, pastries, chocolate bars, marshmallows, marmalade and any other first cousin you'd care to mention, to the point of coma!
For 40 years sugar was my best friend, or at least the source of my daily feel good endorphins but....
eventually, better late than never, the idea that behaving around sugar like a 6 year old was not healthy permeated my gray matter.
A good reference point for me and perhaps you, is relating carbohydrates to their equivalent measure as a sugar cube, or teaspoon of sugar.
If you saw someone pop 12 sugar cubes in their coffee you might question their sanity or at least infer their lack of health care factor. Yet a glass of orange juice (containing the equivalent of 12 cubes of sugar) seems to most like a healthy choice. It's not.
Here are some sobering insulin triggering treats many of us used to or still do partake in daily
- Breakfast 2 Slices of toast (no jam) equiv 6 cubes of sugar
- or/and bowl of traditional cereal 6 cubes
- Midday Kit Kat (2 fingers) 3 cubes
- Afternoon pick me up small Red Bull 6 cubes
- or 100g bar of cadbury's 12 cubes
- or 2 measly custard cream or equiv biscuits 3 cubes
- or 1 slice of sponge cake 12 cubes
- evening meal 3 slices of pizza 20 cubes
- 1 small pasta 9 cubes
- Can of coke to wash it all down 9 cubes
- or bottle of Corona Beer 3 cubes
- or glass of white wine 1 cube (yaah!!)
Type 2 diabetes, and the spectrum prior when insulin resistance starts kicking in is showing up in bi polar, ADHD, and an array of cognitive issues including Alzheimers have causal links to this acceleration of sugar intake particularly over the last 50 years.
What doesn't trigger insulin and has virtually no sugar cube equivalent is MEAT, red, white no carbohydrates. FISH. Juicy fat in bacon, chicken, fish, butter, eggs also no sugar cubes here.
Vegetables have some but small doses and starches from potatoes get some leeway due to fibre content and longer digestive process, but for those with weight or insulin resistance issues best to be kept to low doses.
Summary: I've moved from 250G of carbs a day (50 cubes) down to between 40G and 60G's (8-12 cubes)
I exercise regularly which probably allows for a few extra 'cheat cubes' than full KETO 20G (4 cubes)
Each to their own. My point of view based on following the research of highly qualified cardiologists, brain surgeons and many in the health care delivery sphere plus my own experience of losing 22 K' of fat and increase in power to weight as a 57-58 year old is that few upstream health choices will more impact your life positively and radically than cutting your sugar content by 80-90% and overall carbs by 70%, replacing with fat and protein.
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