Tip #8 – Avoid refined sugars and carbohydrates.
You already know this one. You were waiting for it. You’re probably wondering what took me so long to mention it.
This category of foods includes many types of bread, bagels, pasta, crackers, chips, grains, sugars, and anything that is made with them. Trying to avoid sugar in a supermarket is difficult not just because sugar is in almost everything, but also because it’s often difficult to even identify sugar on a label.
There are over 50 different names for sugar, some are familiar and some not. I doubt if even the savvy shopper can name them all. If you aren’t aware of these names, when you see one of them on the label you might not even recognize it as a sugar. So you could be inadvertently consuming more sugar than you realize, more than you intended. Here are most of them:
corn syrup solids
dehydrated fruit juice
evaporated cane juice
free flowing brown sugar
fruit juice concentrate
fruit juice crystals
high-fructose corn syrup
sugar cane crystals
You may know that anything ending in “-ose” is a sugar – sucrose, fructose, lactose. But are you aware that alcohol is a sugar? Anything ending in “-ol” like xylitol, manitol, sorbitol, is also a sugar. Each time you have a glass of wine or a shot of liquor you’re ingesting a sugar. Every time you chew gum made with xylitol, you’re ingesting sugar.
Until very recently in human evolution, our adrenal glands were engaged to respond to emergency situations when we needed to raise glucose levels. The emergency always called for increasing blood sugar. Never before in the history of humnakind have we ever had an emergency need to lower blood sugar. That’s the state we’re in now. Every day we have an emergency need to decrease our glucose levels.
So what’s the easiest way to avoid high-sugar, high-carb foods? Buy whole, unprocessed food, and food with only a few ingredients that you can identify. Sound familiar? See tip #1 – be a holistic shopper! You can’t go wrong if you let nature produce your food.