Sugar is something that is found in almost everything we eat. It comes in many different forms, some are easier to spot than others. Sugar can be hidden in our foods, names like high fructose corn syrup, fructose, sucrose, molasses, and honey are just a few to name. The main problem with sugar is what it does to our bodies. Small amounts of sugar ( fewer than 3 grams) will have little to no impact, however; large amounts such as the 45 grams found in a 12 oz can of soda can have adverse effects. Consuming this amount of sugar will cause an immediate rise in blood sugar, the body's reaction will be to lower our blood sugar as fast as possible. In fact our body does too good of a job lowering the blood sugar and will generally lower the person's blood sugar to a point lower than before they consumed the beverage. This is what we all refer to as a "sugar crash", it leaves us tired and groggy and also very hungry. This creates a vicious cycle and now we find ourselves wanting to eat again in order to bring up our blood sugar. This roller coaster effect is one that can cause dramatic weight gain and is part of the reason America has become so overweight.
Some ways to prevent this roller coaster of energy are very simple. First, try to eat every 3 to 4 hours. 2nd, never eat carbohydrates by them self. Always eat a carbohydrate with a protein. Eating a meal that only consists of carbohydrates will cause a similar reaction to consuming a soda. This reaction will vary based on how complex the carbs are, but it will still leave you feeling hungry within an hour or so. Finally, try to avoid eating carbohydrates in your last meal of the day. Carbohydrates are our main source of energy to function. They can also cause weight gain when we are not putting them to use. By cutting them out in the evening we can increase our chances of weight loss.
