“Now you can hear from every iron that sugar is a white death and must be excluded from your diet forever. This is not true! In a healthy human diet, sugar is not something that can, but should be present. Sugar is glucose, and glucose is a source of energy that helps in the assimilation of other substances, "- breaks down the templates Julia Kolesova, nutritionist and author of the GetLean weight loss program.
The only problem is its quantity, which we constantly exceed, sometimes without realizing it. Drink "empty" tea and prefer salted salmon Dessert of Ladurée ? Every day we get 80% of sugar in a hidden form: it is in low-fat yoghurts, including without fillers (acidity regulators mask it there perfectly), muesli, cereals, bread … you can go on for a very long time.
“When buying bread, be sure to look at the label: sugar, or its substitutes (these additives, as a rule, end in“oza”like glucose, fructose, etc.) should be there further than the fifth point from the beginning, because according to Russian norms, the ingredients are listed in descending order in the composition of the product,”advises Julia. “How to choose jam? From two jars of sugar and strawberries, choose the one with the berries first. By giving up the hidden sugars, you can "spend" the remaining limit on what you really enjoy."
But even here it is too early to rejoice - according to the recommendations of the World Health Organization, the daily sugar intake is 5% of the daily diet. “For the average woman, this is about half of the B. Yu. Aleksandrov curd cheese with chocolate,” Kolesov ruins the illusion. But all of the above would have remained unpublished if the problem had no solution.
“We get the harm from sweets due to the fact that they are absorbed very quickly. And nature itself prompts the solution to the problem: in natural sources, sugar is always combined with fiber (take the same fruits), and it is this fiber that helps slow down fast carbohydrates,”explains the nutritionist. Simply put, a whole orange will always be more useful than fresh, and the same candy is not as a snack, but together with a full-fledged balanced lunch.
“The salad eaten before dessert will slow down the absorption of sugar, making it more useful,” adds Julia. So when buying a conditional sneaker, grab a bag of arugula at the same time. The same is true for bread with pasta - if you mix flour that has lost fiber with vegetables, you will have more benefits from lunch. According to Kolesova, "vegetables are our friend in any incomprehensible situation.">