Sugars often get a bad rap when it comes to a healthy diet, and for good reason. High in empty calories, refined sugar can quickly elevate your meals into unhealthy territory and even cause bloating which may make you feel uncomfortable and backed up. “Refined sugars not only slow your weight loss by giving you empty calories but they are the source of inflammation. Inflammation in the body makes it very difficult for you to lose weight for two reasons: insulin resistance and lower levels of leptins,” notes Claire Pearson, Chief Wellness Officer at Metabolic Web Store.
Eating excess sugar can mess with your insulin levels, making it more difficult to keep overeating at bay, even negatively impacting your metabolism over time. “Insulin resistance is when your body can't use glucose efficiently. As a result, your pancreas has to create more insulin. Insulin tells your body to store fat,” explains Pearson.
“Leptin is a hormone that tells your brain when to stop eating. Inflammation lowers leptin levels which in turn increases appetite - which can lead to overeating and weight gain.” If you’re working to lose weight then it’s important to make sure that you’re eating in moderation and creating a calorie deficit. However, consuming an excess of sugar can make it significantly more difficult to manage your eating habits, so it’s best to stick to natural sweetener when possible.
Not only does the term ‘refined sugar’ fall under sugar that you may use in baking or your coffee--this also refers to the sugar content in many of your pantry favorites. Artificial baked goods, sweetened cereals, and even granola bars are all traditionally high-sugar food items, so it’s important to keep an eye on the nutrition label before making any purchases at the grocery store. A good rule of thumb is to try to opt for foods which have more fiber content than sugar which will help to promote healthy digestion and keep you full for longer instead of consuming mindless calories which fail to sustain you.
There is a place for refined sugar in your diet, even if you’re trying to lose weight, but moderation is key and cutting back on it whenever possible will make a significant difference in how you look and feel. Sticking to whole foods and items with natural sugar such as fruit will help to fill the void of those cravings without impacting your metabolism or causing weight gain. Realistically it would be difficult to entirely eliminate sugar from your diet, so keeping an eye on your intake and prioritizing other, more nutrient dense foods will be your best bet for achieving weight loss without depriving yourself of the foods you love.