I wanted to know exactly what sugar does in prohibiting weight loss. According to slcfitcollective.com In order to maintain a healthy body and weight blood sugars in the body need to be regulated throughout the day.
One of the biggest indicators of fat loss is learning to understand how to naturally regulate your blood sugar.
When we eat, our body converts carbohydrates into blood sugar (glucose), our main source of energy. Blood sugar levels can affect how hungry and energetic we feel. Glucose also determines whether we burn fat or store it.
Our pancreas creates a hormone, called insulin, which transports blood sugar into our body's cells where it is used for energy. When we eat refined grains, sugars, or other carbohydrate-rich foods lacking fiber, the pancreas goes into overtime to produce the insulin. This insulin surge tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.
An insulin surge causes too much blood sugar to be transported out of our blood and this results in our blood sugar and insulin levels dropping below normal. This leaves us feeling tired and lethargic and wanting to eat more. The unfortunate result of this scenario is we want to eat something else with high sugar content. When we do, the cycle begins all over again.
Now, insulin is the fat storage hormone, when your insulin levels rise, it stops your body from burning fat. It is impossible to burn body fat when insulin is present in the body. This means there’s more to the equation than just calories in and calories out.
Okay, now that I know I need to reduce my sugar intake and eat different foods, I then wondered how much sugar should I have in a day? I found that there is a difference between added sugar vs naturals sugars in fruits and veggies. It is the added sugar in processed or packaged foods that is important to pay attention to. Authoritynutrition.com states in women we should only eat a maximum of 100 calories per day in added sugars.
What is a Safe Amount of Sugar to Eat Per Day?
Unfortunately, there is no simple answer to this question. Some people can eat some sugar without harm, while others should avoid it as much as possible.
According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are (7):
- Men: 150 calories per day (37.5 grams or 9 teaspoons).
- Women: 100 calories per day (25 grams or 6 teaspoons).
Remember sugar cubes? One sugar cube is 1 tsp. should only have 6 sugar cubes a day. Look at the picture below to see how many teaspoons are in everyday products we consume.
I hope you too have learned something, please feel free to comment or ask questions.