Health & Fitness > Health
> Nutrition Guide
Top of the list are carbohydrates. They include starches, fibre
(complex carbohydrates) and sugars (simple carbohydrates).
Depending on whether they contain additional useful nutrients or
not, carbohydrates are divided into refined and unrefined
Fruits for instance, contain simple sugars but because they
contain other useful nutrients, they are included in unrefined
Complex or unrefined - Eat more.
Refined or simple - Eat less
||Sugar, glucose & honey.
|Potatoes, peas, corn & carrots.
||Jam & confectionery.
|Legumes & beans.
||Sweets & biscuits.
|Oats, maize, wheat.
||Beer & alcohol.
When sugar is taken into the body, the need for carbohydrate is
met. The very real need for other nutrients, however, goes unmet,
as sugar contains no protein, vitamins, minerals, fat or fibre.
Sugar consists essentially of "empty calories" and eating
refined sugar incurs a "Nutrient debt".
Sugar is metabolized only through the use of all the accessory
nutrients like vitamins and minerals. Under the circumstances, the
continued consumption of refined sugar can result in the body
becoming increasingly deficient in important nutrients.
Without the proper vitamins and minerals to facilitate the
metabolism of the sugar and create a desire for exercise, much of
the sugar is stored as fat. The result may be a bloated obesity in
people who lavish themselves with too many sweets, soft drinks and
desserts, incurring nutrient debts they cannot pay off. Nutrient
debt, like the national debt can swell out of proportion if not
controlled in time!
Don't incur nutrient debts you cannot pay off! Don't bite of more
sugar than you can digest! Modern refined foods contain large
amounts of sugar, so beware! It may sound contradictory, but obese
people may actually be malnourished!
Reducing your sugar intake
a. Use dried fruits or dried fruit purees to take the place of
sugar, particularly in desserts.
b. Add fresh fruits as natural sweeteners in yoghurt and milk
shakes. Unlike ordinary glucose, fruit sugar does not cause the
blood sugar level to fluctuate (which causes fatigue) and is
eminently suitable for active people. Use yoghurt recipes for Ice
creams which uses natural fruits to sweeten yoghurt.
c. Cut out sugar in hot drinks. Have mineral water or unsweetened
fruit juice rather than sweet fizzy drinks.
d. Eat sandwiches, sprouts etc. rather than biscuits or sweets. Try
making whole wheat cookies. Biscuits are usually made of refined
flour, sugar and butter which should be avoided.
Sugar versus sweeteners
Observe that throughout we have preferred to use a smaller quantity
of sugar rather than using artificial sweeteners in an attempt to
make the recipe lower in calories. Recent studies do not show an
appreciable weight loss in people using artificial sweeteners for
dieting. In addition, they are thought to create a craving for more
sugar. Using a natural sugar substitute, like fruit or dried fruit
puree satisfies these cravings and helps us to eat more natural