Sugar and refined carbohydrates should be limited in a healthy diet from "summary" of The End of Dieting by Dr. Joel Fuhrman
Sugar and refined carbohydrates are often referred to as "empty calories" because they provide little to no nutritional value while contributing significantly to weight gain and various health problems. These substances are rapidly absorbed into the bloodstream, causing a spike in blood sugar levels and leading to a quick burst of energy followed by a crash. This rollercoaster effect can leave individuals feeling tired, irritable, and hungry, prompting them to consume more sugary and carb-heavy foods in an attempt to regain energy. Moreover, excess sugar and refined carbohydrates can also wreak havoc on the body's metabolism, potentially leading to insulin resistance, type 2 diabetes, heart disease, and other chronic conditions. When consumed in large amounts, these substances can overload the liver and promote the storage of fat, particularly in the abdominal area. This not only affects one's physical appearance but also increases the risk of developing serious health issues. In contrast, a diet rich in whole, plant-based foods provides a steady source of nutrients, fiber, and antioxidants that support overall health and well-being. By focusing on foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes, individuals can maintain stable blood sugar levels, improve their metabolism, and reduce inflammation in the body. These foods are not only nutrient-dense but also help to keep hunger at bay, making it easier to control portion sizes and maintain a healthy weight. In order to transition to a diet that limits sugar and refined carbohydrates, it is essential to be mindful of food choices and opt for whole, minimally processed options whenever possible. This may involve reading labels, cooking more meals at home, and gradually reducing intake of sugary beverages, desserts, and snacks. Over time, taste buds can adjust to appreciate the natural sweetness of fruits and other whole foods, making it easier to break free from the cycle of sugar addiction and make lasting changes for better health.
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