The Effects of Sugar on Weight

Flip through the pages of any given food or fitness magazine and you’ll likely come across a number of different diets. Some say carbs are the enemy, others say fats, but when it comes down to what we should be avoiding, few could argue that the real culprit is added sugar.

It’s worth noting that many foods naturally contain sugars. Fruits, for example, contain natural sugar in addition to their fibre, water, and nutrients. Our bodies need sugar as well; we use sugar as a fuel source, but generally speaking we get enough sugar from the natural foods we eat. It’s when sugar is added to foods that the true troubles begin.

Added sugars do little more than provide calories with no other nutrients. These empty calories increase blood sugar, which triggers an insulin release. High levels of insulin in the body, which would occur from regular intake of sugary foods, help lead to weight gain. Not only that, but sugary foods trigger our appetites, only causing us to eat more. Unfortunately, food manufacturers are well aware of this phenomenon, and routinely add sugar to their recipes in order to stimulate our appetites, leading to our increased consumption of their products.

Say what you will about complex carbohydrates or fats, calorie restrictions or intermittent fasting, but one thing is certain: We should all be consuming less added sugars.

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Complete Proteins That Don’t Come From Meat

We may be eating too much meat… In fact, studies have shown that many North Americans are eating way more meat than they need for a healthy diet, and a light has been shined on the meat industry and its effects on the environment. It’s no wonder vegetarianism is becoming an increasingly popular lifestyle choice, but with it comes the challenge of ensuring a proper diet with sufficient complete proteins.

Talk of complete proteins usually refers to amino acids, specifically, the nine amino acids the body can’t produce on its own. Meats are certainly an excellent choice when it comes to complete proteins, as they contain all nine essential amino acids. But for those looking for an alternative, here are three easy ways to consume complete proteins without eating meat.

Eggs. A perfect choice for breakfast, lunch, and dinner, eggs are also a source of complete proteins. Though past studies have shown that consuming too many eggs may have an adverse effect on cholesterol levels, many of those studies have since been debunked.

Dairy. It’s no surprise that dairy products like milk, cheese, and yoghurt contain all nine essential amino acids as they are in fact still animal products, though excellent choices for vegetarians and those looking to cut down on their consumption of meat.

Quinoa. One of the few non-animal foods to contain complete proteins, quinoa is also an excellent source of dietary fibre, phosphorus, magnesium, and iron, and is entirely vegan.

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