1. Sugar is a Carbohydrate
Sugar is a carbohydrate that has a very high glycemic index. The glycemic index indicates how long it takes a food to turn into sugar in your bloodstream. The higher the index, the quicker the food elevates your blood sugar level. When your blood sugar level is high, your body secretes insulin to aid in the digestion of the sugar. Insulin is the hormone that helps your body store fat, something none of us wants on a diet. Eating a diet high in sugar or high glycemic carbohydrates will cause you to not only gain weight, but will cause your blood sugar levels to rise. Elevated blood sugar levels can lead to diabetes and other health related problems. Because white foods are also high glycemic carbohydrates, your body processes them the same as sugar. The white foods with a high glycemic index include white flour, white potatoes, white sugar, white rice, white pasta and white bread; all of which are high in carbohydrates.
2. Substitutes for the White Stuff
The Atkins diet is a low carb diet that promotes weight loss with high protein foods. Only very small amounts of carbohydrates are allowed on the Atkins diet during the initial Induction Phase. After the Induction Phase, low glycemic carbohydrates are slowly added to your diet. To maintain a low carb, low glycemic index, substitute whole grains when possible for the white stuff. Instead of white flour, use whole-wheat flour, pecan flour, sesame flour or soy flour to reduce the sugar load on your body. Instead of white rice, substitute brown rice or wild rice to lower the glycemic index. Substitute sweet potatoes for white potatoes or make scalloped potatoes for a lower sugar load and decreased insulin rush.
3. Finding a Healthy Balance With Sugar
All sugar, whether its dark brown sugar, sugar in the raw, white refined sugar or honey has a high glycemic index and will raise blood sugar levels. If you are cooking or baking, use Splenda as a sugar substitute. Adjust your recipes for more flavor when baking; try adding more cocoa or vanilla than the recipe calls for. When making drinks, use the natural sweetness of real fruit as a substitute for sugar. When using canned or frozen fruit, make sure it contains only real fruit juice that is not sweetened or packed in syrup. By using these substitutions, your diet experience will become a lifestyle change and will be easier for you to follow to achieve your weight loss goals.
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