12 Ways To Cut Sugar Out Of Your Diet

As we’re approaching Christmas, the chances are you’re not going to be wanting to pay too much attention to your diet. Having said that, there is one evil we can be mindful of – I say be mindful, rather than avoid it all together, and that evil is sugar. There are lots of reasons why sugar isn’t good for us, and they are:

• It provides fuel for cancer cells
• It impairs the function of white blood cells
• It promotes weight gain
• It makes the body produce less leptin (needed for appetite regulation)
• It disrupts how amino acids transfer to muscles
• It spurs insulin resistance, which can lead to Type II diabetes
• It induces oxidative stress
• It lowers testosterone immediately!

Here’s q quick excerpt on findings of treating men with low testosterone after being administered with glucose (sugar) which causes your insulin to spike:

The authors found that the glucose solution decreased blood levels of testosterone by as much as 25 percent, regardless of whether the men had diabetes, prediabetes or normal glucose tolerance.

Two hours after glucose administration, the testosterone level remained much lower than before the test in 73 of the 74 men, a statistically significant difference, the authors reported. Of the 66 men who had normal testosterone levels before the test, 10 (15 percent) became hypogonadal at one or more time points during the test.

Most of us consume it on a daily basis without knowing it. We know that weight gain means less testosterone. We know that insulin is the fat storing hormone. Sugar triggers insulin like no other ingredient. Remember that by burning belly fat you increase testosterone – one great way of doing this is by removing sugar from your diet and the high HI carbohydrates (unless you’ve just done an intensive workout).

Read full research findings here on Endocrine.og

So really, we want to keep sugar low and consider it an absolute treat to keep our testosterone levels nice and high. Here are 12 ways to cut sugar out of your diet. One main one, not mentioned, is the typical breakfast cereals, most of which are sugary, and even if they’re wholegrain, they’ll trigger a high insulin response.

How To Cut Sugar Out Of Your Diet

1. Stop Buying Processed Foods

This is probably the hugest change you can make in your diet when it comes to cutting out sugar. Practically everything you buy that comes in a box, bag, or can has added sugars. Sometimes one food item has four or five different types of sugar added!

2.  Make Your Own Spaghetti/Tomato Sauce

If you can’t quite take the step to cut out all processed or ready-made foods, at least cut out store-bought tomato sauce. These often have really high amount of sugar and you just don’t need it. It’s easy to make your own: simmer some canned or fresh tomatoes in a pot with some fresh herbs. Even if you add a bit of sugar to taste, it will still be way less than what is in the store-bought stuff.

3. Choose Whole, Fresh Fruit Over Juice, Dehydrated, or Other Fruit Products

Juice, fruit roll-ups, and dehydrated fruit taste great, of course: they’re almost pure sugar! Added to this is the fact that all or most of the fiber is gone. Treat your body to the natural benefits of fruit and eat it fresh and whole. Choose berries, cherries, grapefruit, lemon, and limes over apples, bananas, and other fruit; the former are higher in glucose and lower in fructose and tend to have a lower overall content.

4. Avoid Flavoured Yogurt

News flash: most commercial yogurt has just as much sugar in most of a candy bar (or more!) Don’t eat it! Instead, buy or make your own plain yogurt and add fresh fruit and maybe some honey if you still need some sweetness

Read Full article on PaleoHacks.com