I talk a lot about the importance of cutting out ultra-processed foods with added sugars—such as cookies, cakes, and colas—from your diet.
For one, studies link a diet high in added sugars to obesity and any number of chronic diseases—including cancer, Type II diabetes, heart disease, and dementia.
Plus, as I explained last week, even zero-calorie, artificial sugars, such as sucralose, can cause your food cravings to spike and ultimately sabotage your metabolism.
And according to researchers with Tufts University School of Nutrition Science and Policy, new evidence also links artificial sweeteners to problems with high blood pressure, cholesterol, and triglycerides (blood fats).
Now, with all that being said…there is ONE type of sugar you can—and SHOULD—keep in your daily diet.
Because without it, you may rob yourself of so many important, healthy nutrients! Including powerful carotenoids, vitamins B and C, and bioavailable minerals like magnesium and potassium.
Let me explain…
The only SAFE sugar to keep in your diet
A lot of people think they need to cut out ALL sugar from their diet to obtain good health. Especially if they suffer from blood sugar problems.
But that’s just not true. No matter what your doctor says!
In fact, the natural sugar (fructose) found in whole fruits and vegetables doesn’t cause the same metabolic harm as added sugars like high-fructose corn syrup (HFCS) or artificial sweeteners.
For one, you ingest them as part of the food biomatrix, which slows down their digestion. Therefore, the sugar doesn’t FLOOD into your blood stream as it does with HFCS. Instead, it trickles in…causing no metabolic harm.
Plus, as I mentioned above, these fruits and vegetables have a lot to offer, nutritionally. So, while you should strive to cut out all processed products with added, refined, or artificial sugars—including “sugar-free” products—I don’t recommend giving up whole foods with natural sugar.
Just remember, it may take 30 days for your body to fully adjust to this new way of eating. But give it time.
Because before long, you’ll realize you CAN satisfy your “sweet tooth” by simply eating five healthy, whole fruits and vegetables a day as part of a balanced, Mediterranean-type diet.
So, go ahead and enjoy all the berries, pineapple, and watermelon you like! I typically enjoy adding them to “Greek-style” yogurt.
I start with a base of plain, full-fat, Greek yogurt. Then, I add in whatever fresh fruit I happen to have in the house. You can also mix in spices, like cinnamon, and natural vanilla extract to taste.
In addition to limiting the added and artificial sugars in your diet, there are plenty more effective, commonsense strategies to prevent and reverse Type II diabetes. You can find these outlined in my online learning protocol, my Integrative Protocol for Defeating Diabetes. Simply click here to learn more or to enroll today.