Are You A Sugar Addict?

Pin It Now!

Sugary doughnuts for breakfast, biscuits for morning tea, a fruity caramel sauce coated snack bar later – hang on surely that’s got to be healthy right?  Who are we kidding here, are you 'addicted' to sugar?

It’s the same as owning 30 pairs of shoes in black and believing that you only own 5 pairs.  First it’s addiction and then denial.  Then there’s indulgence, addiction and further denial.  Notice how I consider owning 30 pairs of shoes as normal, but 30 pairs of black shoes a little bit indulgent.  I guess it’s all about where you draw the line.  After all, who does not own 30 pairs of shoes these days?

So where do you draw the line with sugar intake? 

It all really starts with how well fuelled you are.  Starvation increases food cravings and the likelihood of stuffing your face with the sweetest thing around.  Sure the festive delights taste phenomenal when you are starving, but with Christmas parties around the corner, never leave the house without breakfast.  If you really are not a morning person and struggle to exit the house with at least matching ear rings, have breakfast cereals or fruit and yoghurt ready to eat once you do get a moment to eat.

Contrary to common belief, a study in Clinical Nutrition concluded that there is no support from human literature that sugar is addictive.  This is great news, but that’s not to say that the dieter who plans his or her meals carefully will be less likely to be caught beside the biscuit tin at 4pm. 

It’s bitter sweet but the Journal of Psychoactive Drugs in 2010 described that in some brains, the consumption of sugar rich foods or drinks prime the release of euphoric endorphins and dopamine.  For this reason, it’s not surprising that there is a natural preference for sweet foods.  

So how do you overcome ingrained bad habits?

YOUR ACTION PLAN

First of all, get rid of the cookie jar and replace this with a large bowl of gorgeous fruits.

Eat just enough at meals to be at least 80%, full but with enough space for the next meal.  Ensure that your meal is comprised of complex carbohydrates.

Carbohydrates are not evil.  If you need to be convinced, then read The Purple Carb Diet - How Low Do You Go?

Sugars are also carbohydrates but because they cause a yo yo type effect on your blood ‘sugar’ or glucose levels, it is preferable to stock up on low glycaemic index (GI) foods. 

The glycaemic index is a ranking of carbohydrates on a scale of 0 to 100 and how quickly they raise your blood glucose levels after eating.

 

Low GI carbs are:

• fruit and vegetables
• boiled white rice such as easy-cook rice or basmati rice
• breads made with whole grains
• high fibre bran cereals
• oats prepared with skimmed milk
• some fruity yoghurts
• dried apricots and peach
• lentils
• nuts
• Fusilli pasta
• tagliatelle egg pasta 
• and some fruit or nut based cereal bars

Remember, foods that are high in protein or fats can also have a low glycaemic index; like nuts.  That’s why digestive biscuits may appear to boast a low GI, but this is predominantly due to its high fat content.

It may be comforting to know that even dietitians eat sugary foods but the key is, eat these in moderation and in small amounts.  If your diet is primarily made of complex carbohydrates at breakfast, lunch and dinner, a small serving of that dark chocolate or the rich tea biscuit with your cup of tea is unlikely to send you on sugar frenzies.

So it’s not even a question of knowledge, because I know that you are already aware of these key facts.  

The trick is to kill bad habits and replace these with satisfying and rewarding ones.

Make friends with your diet and fill it with long lasting carbohydrates.  The short acting carbs in baking are tasty and fun I agree, but they really are not designed to stick around and will certainly leave you wanting for more.  Evil.  Oops, I meant, highly undesirable.

Here’s a quick GI checklist

Is your diet predominantly based on at least one of these low GI food items at every meal?

Breakfast

Oats

Yoghurt

Fruit

Reduced fat milk

Lunch and Dinner

Vegetables

Wholegrain breads

Pasta

Lentils

Snacks

Fresh fruit

Dried fruit such as apricot or peach

Yoghurt

Fruit or nut based cereal bar

If your heart simply cannot give up baking, then ensure that these are based on fruit, oats and slow releasing carbohydrates such as polenta.  If you have never baked with polenta see The World's Sexiest Carb - Italian Polenta.

Have a great week lovely readers.  How do you combat sugar cravings?

Feel free to SHARE this post with a TWEET or a LIKE on facebook.

The World's Sexiest Carb - Italian Polenta

Pin It Now!

If you follow A Light Perspective, then you know that this is a gluten and wheat free product. 

As one of the world's most sexiest carbohydrate, polenta is a corn or maize based food.  It is a staple in Italy quoted to have been around since the 1700s.  It’s a delicious alternative to pasta but can also tempt your taste buds in a sweet dish.

In Italy or Southern France, you may have tried polenta served with a fresh tomato sauce. 

For a sweet option, try my irresistible 'Italian Banana Loaf With Polenta, Walnut & Coffee'.   

Polenta is so versatile that this is one staple that you definitely want a generous stock of in your pantry.

Health Benefits Of Polenta

Polenta contains a good range of vitamins and minerals such as B vitamins, vitamin A and zinc to name a few.  It is also a great source of fibre which contributes to the lower glycaemic index (GI) of this food. 

The carbohydrates in polenta are the ‘slow releasing’ variety.  For you this equates to stable blood sugars; instead of the highs and lows that you could expect after a jam sandwich composed of white bread.

The glycaemic indexes of foods are important.  Choose carbohydrates with a low GI as lower GI diets have been shown in research to improve the blood sugar profile in persons with diabetes. 

Low GI diets may also reduce serum lipids in individuals with high blood cholesterol.  The American Journal of Clinical Nutrition in 2002 also quoted that low GI foods may play a positive role in reducing the risk of colon and breast cancer.  It is thought that corn can support the growth of friendly bacteria in our colon, facilitating the transformation to short chain fatty acids and hence the reduced risk of colon cancer.

Why You Should Love Polenta

You will also love that cooked polenta can be moulded into shapes such as balls or squares and served with vegetables for a colourful banquet.  Zucchini, olives, garlic, peppers and tomatoes will complement this naturally wheat and gluten free meal beautifully.    

Remember, studies show repeatedly that diets that are higher in monounsaturated fatty acids, fibre and low glycaemic index foods have advantages in insulin resistance and your body’s blood sugar and cholesterol profile.

If this is not a reason to love polenta, then at least enjoy your Sunday roast with the world's sexiest carb!  You'll love the creamy and smooth texture.  I know that you’ll love the change!

How do you eat polenta?

Italian Banana Loaf With Polenta, Walnut & Coffee

Pin It Now!

If you are wondering why I’m baking with bananas today it’s because I’ve got a bowlful that needs to be eaten very quickly!  I am always on the look-out for gluten and wheat free recipes.  I think I’ve been too naive about what goes into recipes in the past.  So I’m very excited to try this recipe using polenta which I have eaten millions of times, but never cooked with before.

Polenta is naturally wheat and gluten free.  It is made by grinding corn into flour and is a staple in Italy.  Uncooked polenta in baking results in a moist product.  It also adds a grainy dimension that is tasty and most of all, a wheat and gluten free dish.  It is also cheap and readily stocked in most supermarkets.

Ingredients

 5 small to medium bananas, mashed

100g walnut pieces

Dry ingredients

110g plain gluten free flour

110g polenta

1 teaspoon ground cinnamon

¼ teaspoon mixed spice

1 rounded teaspoon baking powder

140g dark brown muscovado sugar
Pinch of salt

90g *margarine or butter, melted

1 teaspoon vanilla essence

3 tablespoon strong black coffee

Methods

1. Preheat the oven to 170 degrees celcius.

2. Mash bananas and set aside.

3. Roast the walnut pieces on a baking tray for 7 minutes.

4. In a large bowl combine the dry ingredients.  Using your fingers, break up any lumps of sugar.

5. Add butter, vanilla essence and fold in the bananas and walnut pieces.

6. Finally add the coffee. Beat the mixture until it is smooth. 

7. Pour into a baking tin and bake for approximately 45-50 minutes, or until a skewer comes out clean.

Allow to cool completely before serving with a freshly brewed cup of tea or coffee.

This recipe is milk, egg, wheat, gluten and soy free.  If you are avoiding milk, ensure that your margarine is vegetable based and read the ingredient list.  Butter is not free from milk.  If you don’t need to avoid eggs, then simply replace one of the bananas with an egg.

Lovely readers, how do you cook with polenta?