refined sugar | Health Secrets of a SuperAger

Sugar substitutes are marketed as a way to reduce calories and decrease intake of added sugars. While they seem to be safe, the products in which sugar substitutes are found may contain large amounts of refined carbohydrate and are frequently not the healthiest choices, according to Tufts Health & Nutrition Letter.

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-Look for labels. “Diet,” “sugar-free,” “low-calorie,” or “reduced-calorie” labels typically indicate the presence of sugar substitutes. CHOOSE water. When trying to decrease added sugar intake, water, unsweetened coffee, tea, and seltzer are the best choices. For those who find it hard to give up sugar-sweetened beverages, a switch to beverages sweetened with sugar substitutes will help cut health-damaging added sugars while you work to wean yourself off of sweet drinks.

-Eat fruit. The natural sugars in fruits are not associated with harmful health effects, and the nutrients in these naturally-sweet choices are definitely health-promoting.

-Limit sugar alcohols. In some people, high intake can cause cramping, gas, and diarrhea. The amount that can be tolerated without ill effects varies from person to person. “Sugar Alcohol” should be listed under “Total Carbohydrate” on Nutrition Facts labels.

Try these tips to avoid some common weight loss myths, according to Tufts Health & Nurtrition Letter.

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-Avoid refined starch and sugar, not all carbs. Cut back on or eliminate white bread, white rice, refined breakfast cereals and crackers, potato and corn chips, fries, bakery desserts, sweets, and soda.-Fill up with minimally processed, high fiber, phytochemical-rich foods. Seek out fruits, vegetables, nuts, beans, and less processed whole grains (steel-cut oats, cracked wheat, barley, millet). These healthy choices help stave off hunger.

-Enjoy healthy fats. Nuts, seeds, avocados, and plant oils (olive, avocado, soybean, canola, etc.), as well as fish and unsweetened yogurt, are all great choices for weight and your overall health. Moderate consumption of cheese, eggs, and poultry is also better than choosing starchy and sugary foods.

-Maintain or build muscle. Keep active and eat adequate protein to preserve or even increase muscle mass. This will help to achieve healthy, long-term weight loss and maintenance.

-Combine diet and exercise. Physical activity is important for weight maintenance, but on its own isn’t likely to have as much impact as when you also change your diet.

-Time MEALS right. The ideal meal frequency is the one that fits your lifestyle and makes you feel and perform your best.