How Food Can Be Impacting Our Lives The Positive or Negative Way

How Food Can Be Impacting Our Lives The Positive or Negative WayWhatever type of groceries we are putting in our shopping trolley will make that difference to our well-being. Although our choices or varieties of foods have increased, maybe ten folds over the last couple of decades, but not all for the better. Unfortunately most people are of the opinion, whatever sold in the grocery store or supermarket is for their benefit. For the easy way of shopping yes, but for the benefit for their health, no.

Our modern processed food diet is highly inflammatory and is as well a major cancer promoter. In the over processed foods, the key culprits are such as polyunsaturated fats and added sugar, especially in its processed form of fructose, corn syrup, as well as refined grains. These are the artificial foods that are generally known as inflammation promoters. By reducing net carbohydrates in your diet, you will benefit from several things that will result in lowering inflammation and reducing possibility of cancer growth. This makes a high-fat, low-net carb diet working so well because it lowers inflammation to almost nothing, and when that happens, your body will be able to heal.

To Start Any Form Of Recovery You Must Remove Them From Your Diet:

• Eliminate all sugars and non fibre carbohydrates

• Eliminate all sugary drinks, soft drinks, sodas, health drinks and any fruit juices

• Eliminate most oils and trans fats because of harmful free radicals

• Increase whole foods and supplements to improve free radical damage

• Increase healthy fat intake to feed healthy cells which at the same time will starve cancer cells.

No Low Fat Diet

Also at the same time you should not have a low total carbohydrate diet. You need plenty of fresh, organic, fibre-filled vegetables, the more of fresh vegetables you have the more fibres will turn into fatty acids. This will improve your ability to burn fat for fuel to nourish your micro biome. By eating a high-fat, low-net carbohydrate diet, this will improve general health and can help anyone with cancer concern.

Confusion About Fats

There is often this misunderstanding about fats, because many dietary guidelines are still pointing in the wrong directions. Here are some facts about fats: Eating fat and protein does not make you fat, a high carbohydrate diet that has trans fat will. “Avoid trans fats”. Saturated animal fats and vegetable sources have a number of important health benefits because they include only good fats. This is also one of the reasons why a low carbohydrate diet is more effective for weight loss, providing you’re eating the right kind of fats.


By cutting out sugar and fructose-syrup and changing to a healthy high fat diet is a most effective anti cancer strategy. There is a need for sufficient amounts of carbohydrates for best optimal health: The right fat and protein. However, this is not always available in our processed foods. It is important to understand, there are healthy fats and unhealthy ones. There is no concern about the amount of fat in your diet; the concern rather is what type of fat. Best proteins are in meat, eggs, fish, most dairy products, nuts, seeds, legumes, also broccoli and some other vegetables.


Avoid all vegetable oils; this includes soybean oil, canola oil, corn oil, safflower oil, cotton seed oil. All of those contain trans fats and are most unhealthy. Instead use natural olive oil which is one of the best oils you can use. Coconut and macadamia oils are best for cooking and frying. These oils are also one of the key suppliers of omega 3 fatty acids and are also healthy fats which is a crucial part to have in your diet.

The impact food has on our life and health is too often underestimated. We can blame everything else, alcohol, smoking etc, eating the wrong food for half of a lifetime will make the second half of a lifetime much shorter. Food is the solution to our well-being, because food is the cause of the vastly majority of our health problems.

Why Protein Shakes Are Sought After

Protein ShakesProtein shakes have had their fair share of doubters. A lot of people are not convinced that they are as effective as they say. After all, something that helps you lose/gain weight or build more muscle at the same time seems too good to be true. That being said, the entire concept is built around the robustness of protein though. Whether it is obtained via food or in shake form, protein is packed full of benefits that are sure to astound you.

What is Protein?
Protein is one of the most important nutrients needed by the body. It is found in majority of the body’s cells and is a key structural component in each one.

Why is it Important?
Bodybuilders also like to stock up on protein because it is cheaper and easier to acquire. Plus, protein is vital in promoting maximum muscle growth and efficiency. Most of all, while one is working to build all that muscle, protein helps to fuel the body to keep it going. Due to these, protein shakes have become really popular.

For those looking to lose weight, protein additionally helps speed up our metabolism. How is this accomplished? Although it helps fuel the body, protein also serves to burn energy in the body while it is in use. With this mechanism, the metabolic process is gently and naturally prodded in the right direction.

Why Use Shaker Bottles?
Protein shakers, commonly called shaker bottles, were devised as fitness enthusiasts needed doses of protein at regular intervals. This means that they can retain their protein in powder form and hold off mixing it with any liquids until they absolutely need to drink. This ensures a fresh shake can be enjoyed at any time of the day.

Also, these bottles are usually designed to have spill-proof caps so that they don’t leak. They are, after all, used outdoors or in gyms, stadiums and arenas where anything can happen especially in tight spaces.

Best of all, these protein shakers are built to be portable. They can fit in your gym bag, purse and some even like to hang it on their belt with the help of other accessories. Portability is important as you can never tell when you’ll need a protein boost. While lounging at the park, in between sets at the gym or while you’re waiting to be subbed in, it’s always handy to have one around.


Fruits You Should Definitely Include In Your Diet

Fruits You Should Definitely Include In Your DietA little weight gain is not something you will be unfamiliar with. Everyone’s New Year resolution is to lose weight, get fitter and have a leaner, stronger body. To help to achieve this goal, we list out the fruits which you should definitely include in your diet that will increase your metabolism and help decrease your weight. Many people struggle with low metabolism and losing weight can be a huge problem. With our hectic lifestyles, getting the right amount of vitamins and minerals is also a conundrum. Lack of it shows clearly in the fatigue we face and the dark circles we try to cover up with foundation. All these short term solutions point out at a bigger problem, lack of a good and well balanced diet. The long term solution to it can be to include fruits into our daily diet, probably start our day with a good breakfast or leave the canteen junk food and bite into an apple.

1) Asparagus: Asparagus may be considered a fruit that cuts down calories, I.e negative calorie food. What is actually does it increase your metabolism, which in turn helps you burn a ton of more calories. The nutrient content in this fruit is high and the calories are low, what else can you ask for?

2) Any citrus fruit: Berries, oranges, kiwi or grapefruits, all contain high levels of Vitamin C. Citrus fruits also contain cancer preventive substances. It prevents the growth and spread of tumours and kills the cancerous cells in our body which have a tendency of regenerating. Not only are they delicious and the best option to fight off the heat, it also helps in cutting cholesterol levels and fighting diseases and infections.

3) Watermelon: 95% of a watermelon is water. Therefore the calorie count in this fruit is bare minimum. It not only quenches you thirst, but also increases immunity and fights cancer. It also contains good amounts of Potassium and Vitamin C.

4) Pineapple: Pineapple has been proven to help fight arthritis and is high on Vitamin C content. Everyone who indulges in sweet lovely desserts has had their fair share of pineapples, but that shouldn’t stop one from including it in our diet.

5) Bananas: A fruit which has a lot of myths attached to it. Bananas are considered fattening and people try their best to stay away from it. Myth buster: Bananas help to boost brain power, decrease the pain of menstrual cramps and prevent anaemia, the calcium content in the fruit helps to strengthen bones, fight depression and lower the risk of heart diseases. If all this wasn’t enough, bananas also help in regulating bowel movement and prevents ulcers in the mouth.

6) Pears: Pears again contains high Vitamin C, anti-inflammatory tendencies, the high fibre content in the fruit helps regulate bowel movement and prevent the outbreak of ulcers. It lowers the cholesterol level and blood pressure.

So wouldn’t you like an extra bite of taste and health in your diet?

Unlocking the Health Secrets of Organic Cacao Powder

Organic Cacao PowderPeople strongly believe that consuming dark chocolate is surely better than consuming milk chocolate, which comes with many health benefits. But, many people do not know about the extensive processing of dark chocolate these days, because of which it loses a major proportion of antioxidants and nutrients present in it. Thus, it is important to learn about raw chocolate and how to include this into your daily regimen. Organic unroasted cacao powder is a great source of raw cacao, which hosts the impressive health benefits of it.

What is raw chocolate

It is the unprocessed and raw form of chocolate, which offers a wealth of essential minerals, vitamins and antioxidants. These beans grow on the Theobroma cacao trees, which are native to South and Central America and Mexico. Each pod, which grows from this tree consists of nearly 40-60 seeds. Extraction of the seeds from each pod requires them to undergo careful harvesting process, and then through natural fermentation and drying.

But, for making these raw beans taste good and converting them into cocoa, they undergo through a roasting process. The high level of temperature during roasting process decrease the level of antioxidants present in these raw beans, thereby reducing their health benefits.

Consuming raw chocolate helps you to enjoy a list of promising health benefits.

Lowering the blood pressure level and improving circulation many significant elements present in these beans lower the level of blood pressure, thereby enhancing circulation while promoting strength, health and dilation of blood vessels.

Promoting the cardiovascular health and functions

Antioxidants and other nutrients like vitamins and minerals present in it promote sound functioning of the heart by decreasing the level of blood pressure, lowering the LDL cholesterol and improving the blood flow.

Neutralizing the free radicals

The high level of antioxidants protects the body from free radicals because of pollution, sun exposure, cigarette smoking, all of which, thereby damaging the body tissues.

Improving digestion

Each serving of raw cacao offers a substantial amount of fiber, which stimulates the digestion process.

Enhancing mental and physical wellbeing

It comprises of various components like proteins and other acids, all of which work to improve the mental and physical health. Components such as Theobromine helps in stimulating the nervous system, dilate blood vessels, relax smooth muscles, thereby giving strength to the body.

There is a myriad of ways for incorporating these raw beans into your daily regimen. You can try for snacking these beans or even crush them and sprinkle in your favorite snack mix. If the beans are somewhat bitter for the taste buds, you can try for adding organic unroasted cacao powder into your favorite drinks and food.

Vegetables for Health

Vegetables for HealthCauliflower has the botanical name Brassica oleracea and is a cruciferous vegetable, which means that its flowers have four petals arranged in a cross. It is of the same family of plants as broccoli, kale, cabbage, Brussels sprouts and collard greens.

Not everyone likes the taste of cauliflower, but many of this vegetable’s health benefits can also be obtained by eating the above alternative crucifers.

Cauliflower is overshadowed by its relative broccoli, but it is actually a more versatile vegetable. It can be eaten raw, added to salads, or cooked. It can even be seasoned and mashed as a healthier alternative to mashed potatoes.

Cauliflower is a source of the minerals calcium, iron, magnesium, manganese, potassium, phosphorus and sodium.

Calcium and is needed for strong bones, while the blood needs the iron to form haemoglobin, while magnesium helps to maintain nerve and muscle function as well as supporting the immune system.

Manganese is needed for connective tissue, bones, and it plays a role in blood sugar regulation. Potassium is needed to build proteins and muscles, to break down carbohydrates, and to control electrical activity of the heart.

Phosphorus is essential for strong bones and teeth as well as working with B vitamins. Indeed, many of the B vitamins are present in cauliflower. Here is the range of vitamins and the recommended dietary value obtained from this vegetable:

  • Vitamin B1 (thiamine) 4%
  • Vitamin B3 (niacin) 3%
  • Vitamin B5 (pantothenic acid) 13%
  • Vitamin B6 10%
  • Vitamin B7 (biotin) 5%
  • Vitamin B9 (folate) 14%
  • Vitamin C 80%
  • Vitamin K1 9%

Notice the impressive amount of vitamin C present. Eating cauliflower regularly is clearly a simple way to acquire these essential nutrients.

Other nutrients present in cauliflower are:

  • Choline 10%
  • Dietary fibre 11%
  • Omega-3 fatty acid 9%

Choline is good for a healthy brain. Indeed, sufficient choline intake during pregnancy has been linked to boosting cognitive function and improving learning and memory in children. It could even help to fight against memory decline in later life. So eat plenty of cauliflower.

The ample amount of dietary fibre present in this vegetable make it excellent for the digestive system. On top of that, sulforaphane made from a glucosinolate present in cauliflower helps to protect the stomach from getting ulcers by preventing the growth of the harmful bacteria Helicobacter pylori in the stomach.

Glucosinolates in cauliflower also help to activate and regulate detoxification enzymes. These glucosinolates are glucobrassicin, glucoraphanin, and gluconasturtiin, but in reality the glucosinolate content of cauliflower is not as much as that in crucifers such as Brussels sprouts, Savoy cabbage, broccoli or kale.

Vitamin K in cauliflower behaves as an anti-inflammatory nutrient by helping to regulate inflammatory response. In addition, the glucosinolate glucobrassicin readily converts into indole-3-carbinol, which is an anti-inflammatory compound that operates at the genetic level. It therefore helps to prevent inflammation occurring at early stages.

Indeed, the powerful anti-inflammatory support provided by cauliflower gives cardiovascular benefits. For example, the glucoraphanin in this vegetable can convert into a compound called isothiocyanate sulforaphane. This not only initiates anti-inflammatory activity in the cardiovascular system, it can also help to prevent and perhaps even reverse damage to blood vessels.

The Omega-3 fatty acids present in cauliflower are essential for the heart. They maintain regular heartbeat, reduce plaques on inner arterial walls, help to reduce blood clotting, and increase good cholesterol.

Studies have shown a link between eating cauliflower and cancer prevention. The antioxidants vitamin C and manganese in cauliflower provides protection up to a point. But it is the antioxidants such as beta-carotene, beta-cryptoxanthin, caffeic acid, cinnamic acid, ferulic acid, quercetin, rutin, and kaempferol that do most of the work.

This huge antioxidant support helps to reduce the risk of oxidative stress in tissue cells. Long-term oxidative stress creates cell damage and hence causes the development of cancer. By providing us with such a large array of antioxidants, cauliflower obviously pushes down the risk of getting these deadly diseases.

So now you know why eating cauliflower is good for you.

Food To Serve Your Children To Make Them Better Learners

Food To Serve Your Children To Make Them Better LearnersParents might be surprise to learn that they can feed their children foods to directly improve their children’s cognitive abilities. It is possible to term these items brain food. Is brain food, a myth, similar to belly fat burning foods?

Inversely, if there are foods to improve the brain’s function it suggests that there are foods that will negatively affect the brain. Foods, that when parents feed them to their children will make their brain sluggish, incoherent, slow to reasoning or learning.

Visualize being able to impact your child’s classroom perform by the type of breakfast, lunch and dinner you serve. Envision the disruptive academically slow child transform into an above average student who performs well in every subject and is a model student. If this is possible what prevents prime time news from publication? Consequently, parents who are very skeptical of the existence of brain food and its effects have started a very important debate.

Many wonder what are these foods and are they affordable. Of course, affordability is key and would mean all children can and will benefit from these very special goods. It also means that these items will be readily available to all communities. If these foods are readily available the concern arise will there always be a supply? With so many issues of plausibility arising, parents can continue the debate and later questions of the existence of these goods.

These brain foods do they take long to prepare? There is grave concern that special skill might be needed to service this specialty items. Many express concern that with such benefits to the brain their children might not like meals containing these goods.

Experts weigh in on the debate by adding the consequences of not feeding children these specialty foods. They asserted the lack of these foods in a child’s diet can mean a difference between a well-adjusted student to disruptive one. Based on the reports of expert, it appears that the adage you are what you eat applies to children as well.

Parents are eager to provide the best for their children. They look for the finest clothes, the top children accessories. They move to the better communities so that their children can attend the greatest schools. When they finally settle the debate of foods that improve brain function, it is without a doubt they will eagerly purchase and add these foods to their children’s diet.

How to Clear Up Your Skin While Healing Your Gut

Clear Up Your Skin While Healing Your GutDo you remember the skin of your childhood? It is just one of the many parts of your body that may have functioned better in early life. It was probably soft, smooth and blemish free. We all want to have healthy looking skin. And healthy looking skin is not just aesthetic – it may tell us something about the health inside as well.

What has changed as you age so you no longer have the skin of a child? So many things, of course – exposure to the environment, stress, hormonal changes, medication, diet. And some of these we may have minimal control over. But there are imbalances in the body that you can improve that may be leading to chronic skin symptoms such as acne, eczema, dermatitis or rosacea.

You may be familiar with how diet impacts some of these conditions: a food allergy causing eczema or a high sugar diet leading to acne. But have you thought about how the overall health of your gut may be impacting these symptoms as well? Is it too late to have childlike skin again? Maybe, but there are choices you can make that will help you to have clear, glowing, healthy looking skin.

The gut-skin connection

In addition to the connection between your gut and your brain or your weight, there is also a connection between your gut and your skin. Researchers as far back as the 1940’s realized this connection and today we have more support for the importance of keeping the gut healthy to promote healthy skin as well.

Today studies have shown that those with acne were more likely to experience constipation, gastric reflux and bloating. It is believed that the alteration of specific gut bacteria and increased intestinal permeability of the lining of the gut may be a pathway to explain the relationship between gut and skin dysfunction. In some research, introduction of specific strains of bacteria were shown to have beneficial effects on inflammation on the skin and skin homeostasis.

Improving your gut health for healthier skin

Simple choices can make a big difference:

  1. Reduce sugar intake focusing on real whole foods rather than processed foods rich in added sugars.
  2. Limit alcohol intake.
  3. Eat a diet rich in fruits and vegetables choosing foods vibrant in color like blueberries, strawberries, broccoli and spinach.
  4. Choose foods rich in nourishing omega-3 fats such as salmon, tuna, sardines, flaxseeds and chia seeds.
  5. Choose probiotic rich foods such as kefir, kombucha, miso, sauerkraut or kimchi.
  6. Feed those good probiotics with prebiotics including leafy green vegetables, onions, and whole grains.
  7. Add a probiotic supplement if that is right for you.
  8. Consider what is causing inflammation in your body – specific foods, overweight, chronic stress – and make changes as possible to reduce overall inflammation.

Each person is different. The reason for inflammation leading to skin symptoms will vary for each individual and therefore the best route for healing the gut and eliminating the symptoms will differ as well. But many of these recommendations will create benefits for every individual. When you choose a diet rich in whole foods and eliminate processed foods you are giving your gut the nutrients and fiber it needs to function at its best. You will not only eliminate the digestive symptoms of constipation and reflux but will create healing needed for healthy glowing skin too.

Lose Weight Fast With Healthy Foods

Lose Weight FastMid 2016 is here with us and probably by now you have not achieved one of your New Year resolutions – losing weight. Don’t worry, you still have plenty of time. Thanks to lose weight fast tips, you can finally shed off the extra kilos.

No longer do you have to worry about that muffin top or your best clothes not fitting you anymore. What you need to know is that putting on weight is not suitable for your health. Medical experts have been able to identify severe consequences of obesity. They include diabetes and cardiovascular problems. Here are tips to help you lose weight fast with healthy foods.


Vegetables are rich in nutrients and minerals. They include Vitamins, minerals and fiber. When you incorporate a few leafy green vegetables in your meals, your body will benefit from the fiber and nutrients. Fiber is known to heighten the metabolism rate which helps the body to burn more energy. When you are overweight, fat is stored around the thighs, hips and belly/waist area. When your metabolism rate is accelerated, more energy is needed. Fat is an energy source and when burned, it powers body functions.This helps you to lose weight fast. Examples of vegetables to eat include spinach, kales and asparagus.

Protein rich food

When man was evolving, he depended on meat as a source of food. Today, a meal that consists only of protein rich foods especially meat is referred to as paleo diet. Protein takes time to be digested in the body. For the body to complete this process, energy is needed. Fat is burned to provide the body with energy resulting in weight loss. Protein also helps to make you feel full. This prevents the tendency of over eating or snacking on unhealthy meals. To achieve this, consume protein rich foods that produce positive results. They include lean beef, chicken, rabbit and fish.


Honey is the best substitute for artificial sugar which is known to increase weight. This is because the body converts glucose into fat storing it around the body. Honey has anti bacterial, antiviral and anti fungal properties. When used in tea each morning instead of sugar, it helps you lose weight fast. You can substitute it with fruit jams bought from the store that are rich in artificial sugar and other sweeteners’. Furthermore, you can gain several health benefits from the honey itself. For example improved immunity, helps to suppress coughs and improves blood sugar control.


They are known to be high in fat but they don’t increase your weight when consumed. Instead, they help you lose it – fast. They are an excellent snack rich in protein, fiber and healthy fats. When consumed, they help to improve your metabolic health. This can be attributed to the protein and fiber.They ensure that the body burns off fat to provide energy in order to digest them quickly. This is achieved when the metabolism rate increases. This helps you become leaner in no time. Caution, they are high in calories and if you binge eat them, you will increase the calories in your body. Example of nuts to consume includes almonds and macadamia nuts.


From the days of Adam and Eve, fruits have made up a small percentage as a snack or meal. They are known to be rich in Vitamins, minerals, fiber, water and natural sugar. This is a healthy combination that can help you lose weight fast.

Want To Lose Weight? Ditch These Foods and Drinks

Lose WeightHave you noticed a sudden increase in your weight and you have not been snacking or eating fast food of late? Can’t explain why you are packing more kilos than usual? The answer may be in foods that you would not normally suspect.

Yes, fast food like French fries, pizza ad burgers are known to contain unsaturated fats which contribute to weight gain. Today, fast food restaurants are slowly trying to offer healthier combo foods beside the unhealthy ones. The foods that increase your weight without you knowing are purchased in the supermarket.

You love the brands but they are making you big – unhealthy wise. Here are foods that you need to ditch to lose weight.

Low fat foods

Yes, they are advertised as low fat food which is true, they have less fat content. During production, the fat is removed from the food. This has led many people to eat 30% more when they know the food is categorized as low fat. Sugar is added in place of fat which is actually worse for you. Why? Since you consume 30% more when it’s low fat, the sugar will be converted into fat in your body. This will be stored around the thighs, hips and waist. The reason is the body is unable to utilize the glucose as energy. What this leads to is weight gain so to lose weight, ditch low fat foods. Consider moderate portions instead.

Diet soda

Just like low fat foods, diet soda actually promotes weight gain. The diet soda itself does not contain elements that increase your weight. What it does is fill up your stomach with gas. When you let the air out, you end up snacking and overeating. This is attributed to the hunger one feels. Furthermore, it contains artificial sweeteners which have been found to confuse the body chemically. Instead of diet sodas, why not drink water. It contains no calories, contributes none in your body and it helps you lose weight.


Over the years, juicing has become more than a fad. People are juicing fruits and vegetables with the hope of losing weight. This has even made blenders and other juicing machine to be popular. When you juice, you extract the liquid and throw away the fiber. What you need to know is that in a fruit, the fiber or fleshy part of the fruit contains the nutrients not the juice itself. This means when you blend a few oranges and drink the juice, all you are doing is spiking your blood sugar. Want to lose weight? Why not eat the whole fruit instead of juicing.

Final Thoughts

Today, you will hardly miss a fast food joint at a street corner or in a mall. They offer sumptuous meals that are just hard to resist. Fast food meals, low fat foods, diet sodas, frozen meals and juices need to be ditched from your meal plan. This will help you stick to a healthy meal schedule allowing you to lose weight. Think of this, how much suffering will you undergo when you have diabetes or a heart problem. All because you could not resist that bag of chips or diet soda.

Cut Out Sugar and Eat Saturated Fats to Fight Obesity

Fight ObesityQuit sugar, eat more fat, and become slimmer and healthier.

Having a ‘low carbohydrate, healthy fat’ diet assists weight loss and improves all-round health. It banishes sugar addiction, slashes blood sugar levels and high blood pressure. It minimizes the risk of insulin resistance and greatly reduces the chances of getting type 2 diabetes and obesity.

More and more health experts, doctors and academics are quitting sugar and reducing carbohydrate intake as studies highlight the negative impact on health of elevated blood sugar levels.

Being sugar-free is now a part of ‘clean eating’. Unfortunately, without continuous motivation and the daily exposure to unhealthy sugar-containing products in practically all food outlets, it is hard to contemplate living without sugar and seriously cutting back on the amount of carbohydrates consumed.

With all the junk food and addictive sweet things exposed to you when out shopping, it is ever so easy to succumb to temptation. Indeed, once you begin a low carbohydrate, healthy fat diet and sense its benefits, it will be too early to drop your guard.

Relaxing control too soon can easily let sugar and refined carbohydrates creep back into your diet before your metabolism has settled. Then you risk undoing all the good work already done.

But at least you now know that this diet is a sensible starting point. When your weight or cravings have stabilized, you can think about building on this diet plan for the long-term.

After a few weeks without addictive sugar, your body should begin informing you what it needs to remain healthy. These will be signals that are no longer masked by sugar cravings and unexplainable hunger.

When you get these signals you can actually increase carbohydrate intake with slightly more starchy vegetables until you find the cut-off point which suits you. You can also treat yourself to chocolate that contains a minimum of 70 per cent cocoa.

You can also treat yourself to a glass of red wine each day because of the compound called resveratrol it contains. Resveratrol is believed to have antioxidant properties, protecting the body against cancer and heart disease.

Be very careful not to succumb to sugar temptations later on, especially if you had high sugar addiction in the past. Former sugar addicts only need a brief taste of a sweet thing to begin binge eating on sweet things again. But if that happens, thankfully there is a way out.

You simply cut out all sugars from your diet for the following two days, and avoid dense vegetables in order to get blood sugar levels back down. Drink plenty of water and herbal teas.

A puzzling thing about fruits and vegetables that many dieters find difficult to understand is the amount of natural sugar in them. Five, six, seven or more portions of fruit and vegetables every day are recommended by health experts. But which ones actually contain the most sugars?

All fruits and vegetables contain sugar in varying amounts. There are low and high carbohydrate ones. The trick is to differentiate between them.

All have lots of nutrients and dietary fibre. All are good for you and are much, much healthier than any processed food will ever be. When choosing between an apple, celery, a bowl of spinach, or a handful of berries, the key factor is the availability of sugars.

Leafy green vegetables and salads are at the bottom end of the of low sugar scale. They pack a nutritional punch, have lots of fibre, but very little sugar. So these are the vegetables to aim for.

Starchy vegetables such as peas and carrots have a greater impact on the body’s blood sugar level and insulin response. They are still healthy foods, but when you go sugar-free you must watch out for them.

However, the sugar impact of even butternut squash or sweet potatoes is insignificant compared to that of plain white potatoes, which the body metabolizes very quickly.

It is the same with fruit. Berries are packed with minerals and vitamins, but are low in sugar and tend to be fibrous. Because the body takes time to break down the fibre, any sugar is slowly released. Now you know why fruit juices cause elevated blood sugar levels and consequently insulin spikes.

Arguably, the most healthiest fruit is probably the humble tomato because of the huge amount of the carotenoid lycopene it contains. This compound is beneficially linked with treating many illnesses.

Grapes are packed with sugar and must therefore be avoided, even though red grapes contain resveratrol.