by Shana U. Hopkins, M.S.
Something is wrong out there. At no other time in history has America been flooded with so much information about nutrition, health, and fitness. Yet health concerns are rising, despite the deluge of available information. Most of the people who come to see me in my practice want to lose weight. But as we talk, there often are other problems that come up, and these problems seem to be common to many people who live in today’s high-stress world. These complaints include low energy, feelings of being run down, premenstrual syndrome, gas and bloating, and low-level depression. Sometimes, though, finding health and vitality can be as simple as going back to the basics.
One of the best things you can do for your overall health and energy level is to take sugar out of your diet. The American diet is inundated with sugar, and many people are unaware that it is added to many processed foods. Sugar is the most refined food available on the planet, and its over-consumption has changed the health of our nation.
At the turn of the century, in 1900, less than one percent of the U.S. population had diabetes, a disease that has been linked to high sugar intake. By the year 2000, it is estimated that a minimum of seven to eight percent, or one out of every 12 people, will suffer from diabetes. At the same time, sugar consumption in the United States is soaring.
In 1996, enough sugar was produced to provide every man, woman, and child in the U.S. with 152 pounds of refined sweeteners. In the same year, we consumed 25 more pounds of sugar per person than we did in 1986, just ten years earlier. It is interesting to note that the percentage of fat consumed per person since the late 1970s has actually decreased from forty percent to 33 percent, yet the incidence of obesity has doubled since the late 1970s.
Sugar may be considered a non-nutritive food. It provides only calories to the body, but those calories are empty. The nutrients, vitamins and minerals that the body actually requires to process that sugar in your body have been stripped away by the refining process. Sugar is quickly absorbed into the body after consumption, entering the bloodstream and raising blood sugar levels.
This event signals the body to produce a digestive hormone known as insulin. Insulin shuttles the sugar out of the bloodstream and into the body’s cells to be used as energy, because high blood sugar levels are dangerous. However, excess sugar gets converted to fat, and stored for later use.
On the other hand, high insulin levels also prevent fat from being removed from storage. This means that if a person is maintaining a steady intake of sugar, then she or he is going to have higher amounts of insulin in the bloodstream, and this will prevent fat from being pulled from storage. Therefore, eliminating sugar from your diet is a surefire way to encourage the body to burn fat.
Cut back on your sugar intake by first eliminating the obvious: white sugar, brown sugar, maple syrup, honey, and brown rice syrup. Foods that have a high sugar content include: soft drinks, candy, jellies and jams, ice cream, cookies, cakes, some breakfast cereals, and pastries. Next, become an expert on reading labels, as sugar is added to many processed foods but hides inconspicuously by other names, such as high-fructose corn syrup (also labeled as HFCS), fruit juice concentrate, corn syrup, and sucrose. To quench that sweet tooth, munch on fruit. The sugar found in fruit, known as fructose, enters the bloodstream at a slower rate than refined white sugar. Besides, fruit is packed with important vitamins, minerals, and fiber that are vital to any healthy diet.
A second tip for increasing energy and promoting health is to eat a protein-containing food with every meal. Protein is an essential part of nutrition, and second only to water in the body’s composition. Every cell in your body contains protein, and it is a primary component of our muscles, hair, nails, skin, eyes, and internal organs. Protein is essential for the body, and any healthy diet will include quality sources. Eating protein with every meal will give you more sustained energy, preventing highs and lows.
Another key point for those trying to lose body fat is that dietary protein does not cause the release of insulin. Insulin signals the body to store fat, something we want to avoid if trying to lose a few pounds. By replacing a high carbohydrate meal (plate of pasta), with a meal that contains protein, we will keep insulin levels at a more even keel. Healthy choices for protein foods include: free-range, hormone-free meats (leaner cuts), wild game meat, free-range chicken and turkey, fish, eggs, soy foods (tofu, tempeh, soy yogurt), nuts and seeds, and nut butters.
A third healthy tip is to replace white flour products, like most breads, bagels, and pasta, with whole grains. Products made with white flour are very refined and produce effects on the body much in the same way as sugar. They enter the bloodstream at a fast rate, and cause blood sugar imbalances. The same is true for white rice. These foods have been stripped of their fiber, and therefore need minimum digestion before entering the bloodstream. White flour and white rice have also been stripped of important vitamins and minerals — the exact nutrients needed for the body to process these foods. Replace these foods with 100% whole wheat bread products, and an assortment of whole grains that can be found in the bulk section of your local grocery store. Some ideas for scrumptious whole grains include amaranth, oats, quinoa, brown rice, polenta, cornmeal, millet, and buckwheat.
Lastly, and I know that you have heard it a hundred times, eat your vegetables and fruit. Vegetables are low-calorie and full of vitamins, minerals, antioxidants, and fiber, and because they contain fiber, eating fruits and vegetables is going to make you feel fuller faster, preventing overeating. Choose organically grown vegetables that are in season, and locally grown if possible. Also, try eating vibrantly colored vegetables; those that are brightly colored or dark green are often the most nutritious. Good fruits and vegetables to try include: any berry (raspberry, blueberry, strawberry, blackberry), winter squash, sweet potatoes, kale, broccoli, collard greens, chard, spinach, garlic, onions, and Brussels sprouts.
One final tip for a healthier, happier you: food is to be enjoyed, whatever food that may be, whether it is "good" for you or not! If you are enjoying your food, then it will give you pleasure, which is one of the most important nutrients we need from our food every day.
Shana U. Hopkins, M.S. is a certified nutritionist and the owner of Sound Body Nutrition. She consults with clients one on one about their diet and health concerns and develops nutrition education seminars for the community. Her specialties include weight loss, energy enhancement, blood sugar balance, and yeast problems. You may contact Shana at (206) 522-8121.
