The dangers of consuming high fat foods have received much media attention due to the health related issues associated with these products and weight gain problems. As a result, there has been a growing trend toward eating low fat foods.

Manufactures are happy to provide low fat options, but have started to add extra sugar to make these products more appealing to us.

Experts are now shedding the spot light on sugar, with some specialists declaring it to be a “pure white and deadly poison that is killing us.”

Many of us are guilty of enjoying a sweet snack at the end of a long working day. These sugary snacks provide us with a false sense of comfort when we are tired or stressed. However, the problem is that a routine habit of sweet treats can lead us to become dependent on a sugary fix to get us through the day or elevate our mood after a hectic day.

We often think we need sugar or that our bodies are asking for sugar to stimulate our energy levels, but in reality we are tired and need a rest. We can get all the energy we need from other food items, consumed in a healthy balanced diet. Advertising works hard to convince us that we need a sugar fix for energy.

John Hoebel, a professor of psychology at Princeton University pointed out that eating sweet food triggers the release of the feel-good chemical dopamine. He also found in an experiment that when rats were fed a sugary diet they had withdrawal symptoms when the sugar was taken away from them: proving that sweet cravings are very real.

Why is sugar bad for us?

Sugar has long been associated with type 2 diabetes, tooth decay and obesity. Moreover, increasingly heart surgeons are linking sugar consumption to heart disease and artery inflammation.

A 2011 study by Northwestern University’s Department of Preventive Medicine revealed that women who drink sugar-sweetened beverages increase their risk for developing cardiovascular disease. It has also been argued that people who consume a lot of sugar are more prone to becoming obese, which also increases the risk for heart disease and diabetes. However, this study interestingly showed that heart risk factors developed even when the women did not gain weight.

Sugar is a threat to the heart’s health for a few reasons. First, sugar raises blood glucose and stimulates insulin production. This is not a problem for people with normal metabolism, but is troublesome for those with pre-diabetes or metabolic syndrome. Secondly, high-sugar foods are often high in calories and can lead to overeating and weight gain. Thirdly, diets high in simple sugars can increase blood levels of triglycerides. The Heart Association guidelines specify that most women should not have more than six teaspoons of sugar and most men should not consume more than nine teaspoons of sugar per day.

Following studies on sugar, New York City Mayor Michael Bloomberg, a major campaigner against obesity took these research results seriously and proposed a controversial ban on selling super-sized sugary drinks in the city’s restaurants, etc.

New York City has also rolled out a “Fruits and Vegetables Prescription Program,” which aims to highlight the healing and health properties of good nutrition.

Is all sugar bad?

Before you try to cut all sugar from your diet, it is important to know the difference between naturally occurring sugars— those that are naturally found in foods such as fruit, some vegetables, and milk— and sugars that are added to sweets, cakes and ready-made meals during manufacturing.

We expect to find sugar in cakes and sweets but sugar is also commonly added to many ready-made meals; many breakfast cereals are marketed to children as healthy but are coated in sugar.

Foods with high amounts of added sugars have limited nutritional value and are considered “empty” calories.

Sugar goes by many different names, depending on its source and how it was made. Check food labels for ingredients ending in “ose” — that’s the chemical name for many types of sugar, such as fructose, glucose, maltose and dextrose.

There is no need to cut out all dessert: the key is to eat strategically.

Dr. Dwight Lundell suggests we look back and choose natural homemade foods from simple ingredients rather than manufactured, ready-made products. By eliminating high-sugar, inflammatory foods and adding simple and natural products, you can reverse years of damage to your arteries and throughout your body caused by consuming the western-style diet.

If you have a sweet tooth, like I do, try to establish your own rules for sweet treats. Cut down on fizzy drinks, as one soft drink can contain about 130 calories as well as additives and colorings. Next time you’re tempted to reach for a soda or other sugary drink, grab a glass of ice-cold water instead.

• Stop adding sugar to hot drinks and cereals.

• Limit dessert to the weekend.

• Have one small sweet snack per day.

• Save cakes for celebrations.

• Choose fresh fruit and yoghurt for dessert instead of cakes, cookies, pies, ice cream and other sweets.

• Choose to finish a meal with a small piece of cheese instead of desert.

Healthy Recipe of the Week

Party Dip

This avocado dip recipe is delicious with tortilla chips or the healthier option is with vegetable dippers. The ingredients include avocados, sour cream, tomatoes, green onions, lemon juice, and hot pepper sauce.

Ingredients:

• 2 large ripe avocados, peeled and pitted

• 16 ounces of sour cream

• 2 tomatoes, cored, seeds removed, coarsely chopped

• 4 green onions, with green, coarsely chopped

• 4 teaspoons lemon juice

• a few drops of hot pepper sauce, such as Tabasco.

Method:

Cut avocado into chunks; place in food processor with sour cream, tomato, green onion, lemon juice, and hot pepper sauce. Pulse until smooth. Cover and refrigerate for an hour to chill. Serve with chips or vegetable sticks.

Ask Alva

I am 5’ 2” tall, weigh 74 kilos and have no time for exercise. I try to eat healthy meals, but I have too many snacks. I would love to exercise but I have no time as I have four small children. Name withheld.

You need to fit exercise into your busy routine. It is tiring looking after the home and four small children. You may be eating out of tiredness. But exercise actually gives you more energy and makes you feel brighter. Take the children for a brisk evening walk around the park as it will help tone your legs and get your circulation going. Try to walk at least twice a week. If you e-mail me at [email protected] I will send you a free copy of my mini morning workout. Do it every morning, and you will feel better all day. Your BMI is 30 so you are classed as obese. I would like to see you lose 10 kilos over the next 6 months. You can take a slimming supplement like Actrim, as this will help speed your weight loss. Follow the directions to the free online slimming club and you will learn how to lose weight gradually, change your eating habits, and the weight will stay off.

— Alva

Email: [email protected]