Not so sweet

Popping in to a coffee shop for the first time in a number of weeks, I realised something had changed..... no my local Costa hadn't had a re-dec..... it was me!  I lined up to buy a cup of English Breakfast and found myself looking at the cake counter.... all my previous favourites were there.... cheesecake, chocolate brownies, pastries..... I could list them all, but Ill leave it to your imagination!!  In the past, I would have found them hard to resist and on some occasions, not resisted and given in to temptation....... this time, I wasn't even tempted.  In fact, I couldn't even imagine eating any of them.  It was as if my brain chemistry has changed to see deserts as undesirable.......unbelievable but true!! 

There is some truth in the fact that the more sugar we eat, the more we crave it.  It works like this......

Sugar is released very quickly into the bloodstream - which is why it works as a quick fix when you're hungry, feeling tired, or need a boost.  The body responds to this by releasing insulin.  However, sugar is a fast burner so is gone in a flash, leaving spare insulin floating around - causing tiredness, a lack of concentration etc - the crash which is often experienced after a sugar high.  This, of course, then encourages people to reach for another quick fix - the biscuit barrel, or an afternoon cake..... and the cycle continues.

The other longer term effect on the body is that the pancreas, which produces the insulin, notices that there seems to be spare insulin left over and starts to reduce the amount of insulin it produces to compensate...... eventually stopping altogether, causing......diabetes.

So by not having those sugar highs - I'm increasing my insulin sensitivity and making my pancreas work more efficiently.  By not having the lows, Ive also stopped craving anything sweet..... which is why the intermittent fasting gets easier, as you enable your organs to start functioning as they should, rather than overburdening them with refined and processed food, which our bodies are not designed to cope with.


Nutrition tip of the day

After reading the above, you could be forgiven for thinking that it's all pretty grim and boring with no deserts or treats.   However, there are some foods which are delicious, sweet and super healthy too!!

Berries are a fantastic little treat which can satisfy a desire for something sweet while offering a heap of health benefits......

Blackberries - packed with antioxidants and cancer fighting vitamins (C and E), also contains pectin which lowers cholesterol. They are a good source of vitamin K,  used by the body for the clotting of blood and to aid the absorption of calcium.  1 cup of blackberries = 62 calories
Blueberries - High in fibre, which lowers cholesterol and low in calories, blueberries are already a well known superfood, with excellent antioxidant properties, a good source of vitamin E, manganese and riboflavin,  and a very good source of vitamin C.  Regular consumption of blueberries has been shown to protect the brain from oxidative stress, reduce the effects of Alzheimer’s disease and protect against the development of cataracts and glaucoma. 1 cup of blueberries = 60 calories
Cranberries - Rich in phytochemicals which act as antioxidants and support the immune system by helping prevent disorders such as urinary tract infections.  Also rich in Vitamin B & C, assisting in cell recovery and minerals such as iron, zinc and manganese.  A good source of fibre, which aids the digestive system.  1 cup of cranberries = 46 calories.

Gooseberries - A great source of vitamin C - which helps with the absorption of iron into the blood and encourages production of collagen.  Also high in potassium which promotes normal function of nerve cells, muscles and heart.  Like other berries, they are an excellent source of fibre and also vitamin A which is good for eye health.  1 cup of gooseberries = 66 calories.
Raspberries - A good source of potassium which helps to reduce blood pressure, calcium which is good for bone health and folate which is beneficial to foetal development.  They also contain lutein and zeaxanthin, plant pigments which help prevent the eye disease, macular degeneration. They help to fight inflammatory conditions -- such as arthritis and gout, and are extremely high in antioxidants which help prevent cancer. 1 cup of raspberries = 64 calories.
Strawberries - As with the other berries, they are packed with antioxidants, good for both heart health and cancer prevention.  They help to lower bad (LDL) cholesterol.  High in fibre, high in vitamin C and low in fat, they are filling but low in calories with only 49 calories for a cup full.