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  • Sugar is a sneaky ingredient

  • and our worldwide consumption of it keeps going up and up it's been a controversial topic but are all sugars

  • as bad as we make them out to be or are some of them ok

  • Which kinds? How much? And what about sweeteners like Stevia

  • We are gonna cover a lot of ground today.

  • Including 10 ways that we can manage our sugar intake

  • but as usual I'm going to try to keep this as brief and as uncomplicated

  • as possible. But we did write an article

  • about it on the blog. It goes into a lot more

  • detail. If you want to learn more, link is in the description but for now

  • Let's dive in

  • Sugar is a type of carbohydrate

  • and it can be found in a lot of different kinds of foods

  • It's most concentrated in forms like white sugar

  • which has been extracted from a plant and refined into a

  • crystalline substance. But regardless of where it comes from

  • Once we eat it our bodies turn it into glucose.

  • Which is ultimately used for energy.

  • Glucose is actually our brain and muscles primary and

  • preferred fuel source. So if our bodies

  • need it to function optimally. Then why does sugar have

  • such a bad rap?

  • Sugars can be extracted from two different categories of

  • carbohydrates. The first one is called complex

  • carbs. And these are usually the ones found naturally

  • in foods. The others are called simple carbs.

  • And these are usually the sugars that are added to foods.

  • Simple carbs you'll find in things like sweetened coffee drinks,

  • energy drinks, colas, fruit juices, store bought cereals

  • and candies. These simple carbs cause

  • a rapid spike in blood sugar levels followed

  • by a rapid drop and that's why sometimes we can

  • crash and feel tired after

  • we've eaten something especially sweet. But aside from

  • fatigue there is potential long term consequences of excess

  • sugar intake. It can be taxing to the pancreas it can cause

  • excess weight gain which can increase the risk of things like

  • diabetes and high blood pressure and so on.

  • but what about the sugars that are naturally found in some foods. These are things like

  • whole grains, legumes, and vegetables.

  • These complex carbs as the name would suggest; they have

  • a more complex structure.

  • means it takes longer for the body to break it down.

  • That means the body processes

  • and digests the sugars a lot more slowly and that's

  • a good thing. It leaves our bodies with a lasting

  • energy supply, it's not so taxing on the pancreas

  • They are nutrient dense, they give our brain

  • and our muscles it's preferred energy source

  • and the fiber helps to keep us fuller for longer.

  • I get asked about fruit all the time

  • and I think because people know that there is sugar in it, they feel the need to

  • avoid it sometimes. And it's true

  • fruits do contain simple carbs but they also

  • contain complex carbs

  • and that complicates things a little bit. But see

  • the main thing that fruits have that

  • fruit juices, for example, don't have is fiber

  • and that is the magic component. The fiber itself helps

  • the body slow down our absorption of sugars

  • not to mention that fruits have a whole slew of powerful

  • nutrients, and there are just so many benefits to eating

  • them. But what about something like smoothies? Smoothies

  • keep the fiber intact. You're just adding the whole fruit

  • to a blender, but sometimes some smoothies can have

  • a lot of fruits in them. Maybe a banana, and a mango

  • and an orange and maybe some others as well.

  • One thing we can do to offset it is to add more fiber.

  • We've talked about that one, but proteins and fats

  • also help our body to slow sugar absorption.

  • So for example you might some spinach for some

  • extra fiber, some nut butter for some extra fats

  • and some soy yogurt or soy milk for some extra protein.

  • Now what about coconut sugar

  • or maple syrup or agave syrup?

  • These are more natural than the processed white sugar so they must be better

  • right? But our bodies actually break them down and use them

  • in much the same way, there's still

  • in extracted form and they are still considered simple carbs.

  • Now we still use these sweeteners in our recipes for it's flavor

  • sometimes but we try to use them in moderation and

  • can be substituted for some other ingredients.

  • I'll share what those are with you in just a minute.

  • Now what about sugar substitutes; like Stevia

  • or other artificial sweeteners?

  • It's a controversial and hot topic and we've delved into it in a lot

  • more detail in the article in the blog.

  • Again, link in the description to learn more. Essentially,

  • these artificial sweeteners are usually zero calorie

  • which is why a lot of people opt for them.

  • It doesn't cause the blood sugar spike we've talked about before so no harm

  • right? And the most recent meta analysis says they

  • haven't been linked to health outcomes like diabetes, kidney disease

  • or high blood pressure either. But some studies point out

  • some other issues. For example, artificial sweeteners might

  • trick the brain. Consuming them lights up

  • similar regions in the brain in terms of satisfaction as it

  • does when we eat sugar. So artificial sweeteners

  • might not actually help us to curve

  • sugar cravings, cause our minds are still craving

  • that something sweet. Bottom line,

  • there's a lot of controversy on the topic

  • and here at Pick Up Limes, we recommend whole food sources

  • over processed foods whenever possible. And this includes added sugars

  • and artificial sweeteners.

  • Now we're gonna delve into our top 10 tips on how to

  • manage sugar intake. Number 1 for most

  • recipes we can decrease the amount of sugar by at least

  • a quarter without any noticeable difference in taste or

  • texture. Number 2, when we can

  • we use whole foods to sweeten things up. For example,

  • using a mashed banana in a pancake recipe in place of sugar or

  • some apple sauce to replace the syrup in some baked goods

  • like our banana bread. We use unsweetened

  • plant milk in our smoothies and let the fruits

  • naturally sweeten it instead and the

  • same goes for our oatmeal using some fruits

  • as a natural sweetener in place of syrup.

  • Number 3, we like to use spices

  • whenever possible. Things like cinnamon or pumpkin pie spice

  • or pure extracts, like vanilla or almond or

  • lemon extract. To help give flavor without the need

  • for extra sweeteners. Number 4 our sugar craving

  • can also be mistaken for thirst so if you're

  • craving a sweet beverage, try drinking a glass of water first.

  • Number 5, if water just doesn't cut it because maybe

  • you're used to the juices, or sodas or energy drinks

  • Try flavoring the water instead. I like

  • to add some fresh fruits or cucumbers or herbs are

  • really good like mint or basil. And

  • if I'm gonna have 100% fruit juice I try to dilute it

  • if I can with some carbonated water which makes me

  • feel like I'm drinking some kind of cola.

  • And if I'm out buying a flavored coffee or tea drink I just request it

  • half or a quarter sweet which means they use fewer pumps of syrup.

  • and number 6, try purchasing unsweetened

  • plant milks and plant yogurts whenever you can.

  • If you want to drizzle on some syrup at least you get to decide

  • how much goes in it. Number 7, if you're craving something

  • sweet after dinner, try to include some type of fruit

  • in the mix. We like to go for some fruit that was dipped in

  • almond butter maybe we melted it together with a bit of pure dark chocolate

  • or you can try baking some apples

  • that were sprinkled with cinnamon and serve it with a side of unsweetened

  • plant yogurt. Or my summer time favorite is just

  • snacking on some frozen grapes. Number 8,

  • condiments can have a surprisingly high amount of sugar

  • added to them. So whenever you can, make your own

  • salad dressings, or jams or spreads. So that you can control the sugar.

  • You can try our 2 ingredient jam recipe or our delicious

  • chocolate spread, or our salad dressings.

  • I'll leave the links for you below. Number 9,

  • I can't emphasize the importance of reading labels. Sugar is added

  • to a whole bunch of foods you might not expect it

  • and manufactures can be sneaky and call sugar by it's many

  • different names; evaporated cane juice,

  • caramel, molasses, dextrin and all the words ending in

  • -ose like lactose, maltose, dextrose

  • and sucrose. So try scanning the ingredient list

  • before you make a purchase.

  • If you see sugar within the first few ingredients on the list try

  • seeing if there are any substitutes available instead. For example,

  • Robin recently asked me to pick up

  • some cornflakes for him when I was at the store. One of them had sugar

  • in it as a second ingredient and one had no sugar in it

  • at all. Reading labels just helps us to make

  • more conscious decisions. Finally, number 10.

  • when you've noticed that you've decreased the amount of sugar in your diet

  • and you've substituted it for homemade versions

  • or more whole food options you might even start to notice that

  • those intense sugar cravings gradually disappear.

  • We retrain or taste buds to appreciate the

  • natural sweetness of foods.

  • You might be surprised to see you don't even desire highly sweetened

  • foods after a while.

  • At Pick Up Limes, we don't like the label foods as good or bad.

  • We prefer to label them as more often and less often.

  • So if I can take a quick second to recap. Not all sugars are

  • as bad as we make them out to be.

  • Those that are naturally found in foods are those that we want to enjoy

  • more often sources like fruits, whole grains and veggies.

  • Processed sugars, sweeteners, artificial or otherwise

  • are the ones we want to try to consume less often.

  • When you need to use added sugars

  • try a homemade recipe when you can

  • that way you control how much goes in it.

  • Also, try to read labels because sugars can be disguised

  • as many different things. I really hope that you found today's video

  • helpful and that it shared some insight into the

  • complicated world that is sugar.

  • And I want to emphasize that the information shared today

  • is information I learned when I was studying this stuff

  • in University. But everyone also has a different

  • relationship with sugar and they know best, you know

  • best what works for your body. So don't take my answer as the be all

  • end all. Always do your own research. Do what feels good

  • to you. And if you have any tips of how

  • to manage sugar intake, you can share it in the comments.

  • See you guys down there. If you enjoyed today's video it always means a lot when you

  • give it a thumbs up. It shows a lot of support and that's it.

  • Pick Up Limes signing off. We'll see you in the next video.

  • Now what about sugar substitutes like Stevia

  • Now what - now what about sugar substitutes [pop noise]

  • Now what about sugar sweeteners

  • Now what about - about

  • But essentially these artificial sweeteners are zero calorie

  • which is why - oh my gosh

  • but some, but some, but some studies

  • if

Sugar is a sneaky ingredient

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B2 中高級 美國腔

糖... 有那麼 "壞 "嗎? (SUGAR… is it all that "bad"?)

  • 25 1
    jeremy.wang 發佈於 2021 年 01 月 14 日
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