7 Ways to Reduce Sugar in the Diet

7 Ways to Reduce in the Sugar Diet

The sugars , or carbohydrates, are substances that are essential in our diet, as they provide the energy required by the body to activate each of its components, from the brain to the muscles. Not surprisingly, in fact, a right power requires, according to the so-called food pyramid, a correct proportion between the carbohydrates (60%), to which belong precisely sugars, lipids (25%) and proteins (15%). Content fall in the category of sugar, fructose, glucose and sucrose; like all carbohydrates are divided into simple and complex, according to the molecules that compose them: Monosaccharides are those constituted by a molecule and those constituted by two Disaccharides. The first are of rapid assimilation, while the latter processes require more complicated and Fields, which cause by complex become simple. 

The assimilation process begins as early as the mouth, where the enzyme called ptyalin begins the splitting of starch, while the stomach and then in intention you get to the splitting of glucose, which is transported to all the cells of the body. The problem is not the fact of hiring and assimilation of sugars, but to keep down the glycemic index (GI), ie the amount of glucose in the blood. There are foods with a low, medium and high GI. Contain little sugar plum, pear, apple, milk, yogurt, beans, grains, lentils and fructose are medium glycemic index pasta, rye bread, pineapple, bananas, kiwi, mango, grape, orange and carrot, while they are all carbohydrates with high glycemic index, and therefore more dangerous, those found in processed foods, ready meals ie, the bibete sodas, candy chews, cookies and all pre-cooked foods, which contain many sugars, not last white sugar, which is the result of the refining process industry. 

In order to maintain a balanced diet should be aware of these basic points: 

- Remember that there is a "complete" food, but there must be a complete diet that is varied and consists of 3 times during the day: breakfast, lunch and dinner, ACUI possibly add two snacks. 

- Do not exceed 50 gr. of sugar per day, equivalent to 10 teaspoons or cubes, as the daily intake should remain between 10% and 15%. 

- Assume water-soluble fibers because they slow down the absorption of sugars in the intestine. 

- Do not remove the fat , that they also serve to slow the absorption of sugar. 

- Consult a nutritionist and not resort to diets do-it-yourselves. 

- Refer to the table that shows the amount of carbohydrate present per 100 grams of food, thanks to which you can adjust to match the food in a timely manner. 

- Pay attention to diet products, which may not have indicated the presence of sugars, but they bring too many calories as other foods, because they use the substitute as glucose syrup. 

- Take Substitute white sugar : sugarmill cane, fructose, honey, molasses, aspartame and Stevia plant, produced in South America, which is 300 times sweeter than sugar and rich in beneficial properties.