nutrition so long, sugar
Use sugar replacements. Try a naturally sweet infusion of licorice tea to start your morning. Te herb slows the breakdown of the stress hormone cortisol, so more of it is available to stabilize blood sugar during the day, Teitelbaum says. Or, add a tiny bit of the liquid or powder form of the herb stevia to your morning coffee or tea; it’s 200 to 300 times sweeter than table sugar without any negatives.
Take good bacteria. In your digestive system, yeast feeds on sugar. Excess sugar intake over time causes yeast overgrowth that can develop into a condition known as candidiasis, or yeast syndrome, which exhibits symptoms such as nasal congestion, rashes, and food allergies. For relief, Teitelbaum suggests taking 5 billion to 10 billion CFUs of probiotics twice a day for five months. Te “good bugs” successfully compete with the yeast for space on the gut lining. Or eat your probiotics in plain Greek yogurt sweetened with berries and stevia.
Snack on edamame. When hormones dip during perimenopause, some women experience mood swings and try to bounce back by eating sugar. “Sugar initially stimulates production of serotonin, the antidepressant molecule,” Teitelbaum says. “But once you eat excess amounts of sugar, that effect reverses.” He recommends eating a handful of steamed edamame each day to raise estrogen levels and reduce sugar cravings.
Indulge in dark chocolate. If you must have sugar, make it a special occasion. Put one square of antioxidant-rich dark chocolate on the tip of your tongue, relax, and focus all your attention on relishing the complex flavor as it melts. When you tune in to how your body feels, your intuition helps you sense your true appetite, rather than eating just for eating’s sake.
ARE SUGARS THE SAME?
Mostly, added sugars behave similarly in your body. Fructose, or fruit sugar, in particular increases fat formation, says Richard Johnson, MD. (If you’re eating whole fruit, however, you get the benefits of fiber.) Sucrose, or refined sugar, is a 50/50 mixture of fructose and glucose. The high-fructose corn syrup used in processed foods contains a similar ratio, but the type used in sodas can sometimes contain much more fructose, according to a study recently published in the journal Obesity.
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methodhome.com 60 deliciousliving | march 2012
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