One of my favorite weeks of the month is when Darcy is back on the blog with all things nutrition! She has been a Registered Dietitian for 10 years, has a Masters in Medical Nutrition Therapy and tons of experience in the industry. We are so lucky to have Darcy as our current Practice Manager at Racquel Aesthetics! She doesn’t currently practice in nutrition, but truly finds passion in sharing her knowledge with as many as possible!! Take it away Darcy!
SUGAR SUGAR SUGAR
With the holidays over and valentines candy lingering around, it seems like there are always some sweet “treats” lying around. We have become accustomed to having candy or dessert around in all settings. Not only in sweets, but everyday food items are loaded with sugar to make them taste more appealing.
We have been exposed to “sweet” as the main flavor in all foods, that without sweetener, things appear to be bland. If you look carefully you will notice sugar is everywhere….
High fructose corn syrup, corn syrup, maltose, maltodextrin, dextrose, nectars, cane sugar, syrups, etc. All of these names are versions of sugar. Not that these are “bad”, it is the OVER consumption of these that has led to sugar cravings and in general poor health/weight gain. These added sugars and highly refined sugars are found in everything from cereal, breads, sauces, and of course the candy and sweets. Foods are specifically marketed towards kids with bright colors and flavors – all of which have been processed to “make them taste better.” The more research that comes out, the more we understand that sugar on its own or added sugar is the culprit of most health issues or the beginning of health issues.
This also impacts our skin health; excess sugar increases inflammation and increased oil production which can lead to breakouts. Over time it can contribute to fine lines and wrinkles and can exacerbate any existing skin issues.
How Can You Decrease Sugar In Your Diet ?
It is the added sugars that we need to be conscious of and how much we consume. The highly processed items are the ones that typically have the added sugars.
The naturally occurring sugars in fruits, diary, starchy vegetables, and minimally processed grains are not to be feared. These are paired with fiber, which slows digestion and absorption or sometimes they are paired with fats that do that same.
Adding in fruits and vegetables to each meal can help significantly – not only does this help to satisfy carbohydrate needs but gives fiber, and a wide variety of vitamins and minerals.
Having starchy veggies and whole grains adds bulk and fiber. Examples of this include quinoa, rice, wild, whole grain bread, whole grain pasta, etc.
Always including a protein source and a fat source will also slow digestion and the absorption of sugar (glucose) into the system.
As you begin to remove the processed and added sugars into your lifestyle, you will find the less you miss them and crave them. Adding in whole foods into your diet will take the place of the sugary items and you miss them less and less, this goes hand in hand with meeting your nutritional needs.
Of course, having a sweet treat from time to time is part of a healthy lifestyle as it should be! 🧁
The benefits for you, your health, and your skin are numerous!
