ARXTIPS – HEALTHY DIET & NUTRITION FOR WOMEN
ArxTips: Healthy diet & nutrition for women tip: Cut down on sugar and refined carbs
Unlike complex carbs that are rich in fiber, refined or simple carbs (such as white rice or white flour) can lead to a dramatic spike in blood sugar, followed by a rapid crash which leaves you feeling hungry and prone to overeating.
Many women consume more sugar and refined carbs than is healthy, but reducing the amount of starches, candy, and desserts is only part of the solution. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, frozen dinners, and many foods labelled “low fat” or “reduced fat.” All this hidden sugar contributes zero nutrients but lots of empty calories that can cause mood swings and wreck any healthy diet.
Slowly reduce the sugar in your diet a little at a time. You’ll give your taste buds time to adjust and be able to wean yourself off the craving for sweets and sugary food.Replace refined carbs with complex carbs such as oatmeal, brown rice, beans, fruit, vegetables, and other high fiber foods. You’ll feel fuller, more satisfied, and have more energy.Check labels and opt for “sugar-free” or “no added sugar” products. Use fresh or frozen ingredients instead of canned goods, and avoid fast food meals.Don’t replace fat with carbs. Manufacturers often replace healthy sources of saturated fat, such as whole fat yogurt, with low-fat versions that are packed with sugar or artificial sweetener to make up for the loss in taste.Avoid soda, energy, and sweetened coffee drinks. One can of soda contains 10-12 teaspoons of sugar and around 150 calories. Switching to diet soda isn’t the answer, as artificial sweetener can trigger sugar cravings that contribute to weight gain. Instead, try switching to carbonated water with lemon or a splash of juice.