Because this course is an extract from a more comprehensive one, and I want to keep it to a manageable quick learn timeframe. Some information that I've mentioned, such as the intermittent fasting is on the getting the body you want program. But because this course is on insulin, and the biggest trigger for incident is sugar, I want to quickly make you aware of sugar in more detail and draw your attention to hidden sugars for diabetics and those struggling with belly fat and insulin resistance, making the decision to cut out sugar from your tea for example, while a great decision to make may simply not be enough to bring down your insulin levels and your sugar problems because without even knowing it, sugar is hidden in many CDs seemingly savory foods. First of all in the body, a potato or cheese roll, while not tasting sweet, actually sparks insulin in the same way, as does a spoonful of sugar because some fruits are very high glycemic load.

To refresh your memory, just take a look at the downloadable PDF explaining what is the difference between glycemic index and glycemic load. And you, of course, are going to focus on foods that have a low glycemic load. But what is the reality nowadays about sugar consumption, our ancestors consumed on average, only about 20 teaspoons of sugar in a whole year. But we consume more like 20 teaspoons every single day. And even our children are consuming more than that. up to about 30 teaspoons a day.

They're allowed sodas and fruit juice. How is this possible? I can hear you say this. Firstly, if we allow ourselves one can of coke a day or even a fruit juice a day, this equates to around eight teaspoons of sugar and iced tea isn't too much beta. Fruit juice, of course, we believe is more healthy, but it's loaded with sugar and sugar in the fructose form so it's not healthy at all. Eating a fruit with all the fiber is much better for you than drinking fruit juice.

So to make a difference, cut out first thing, all canned juice, fruit juice, or sodas. a serving of breakfast cereal, for example, may have between three and six teaspoons of sugar. And then if you add a small flavored yogurt to that also believing that the combination is healthy This will add another three to five teaspoons of sugar. So before your day has even began, you've consumed between four to 10 teaspoons of sugar. So if you visualize those little packets of sugar that we get at the fast food places, and you put a little power of six to 10 of those packets of sugar, would you eat those in one setting? Of course you wouldn't, because we know that that little pile of sugar is going to have a massive impact on our blood sugar on our insulin.

But because we're not aware of the hidden sugars, we unknowingly consume that amount regularly. So to make another change, eat real food. So when you look at your plate, the food on your plate must look like real food, not something that comes from a box or packet. And what about lunchtime so we know now that we probably consuming quite a bit have sugar unknowingly at breakfast time. But if we look at lunchtime, let's say we decide we're going to have beans on toast. This of course, we think is savory.

It's quick, and it's easily easy and surely it's good because beans have got protein and fiber. And well, yes, they do if you've cooked the beans yourself, but if you look at this diagram, half a can of baked beans adds another probably three teaspoons of sugar and the toast itself also impact negatively on blood sugar. Even tomato soup a can of tomato soup can have six teaspoons of sugar in it, which is it's ludicrous if you're trying to avoid sugars, low fat yogurt. Some of them have got almost seven teaspoons per 150 milliliter pot. And what we very often do with our children in their lunch boxes will pop in one of those little flavored yogurts not knowing Each of those little pots may have between five and seven teaspoons of sugar. And if we want to give ourselves a treat, for example, assuming milkshake can have up to nine teaspoons of sugar per portion, which is crazy if you want to actually start slimming.

Now, fruits to fruits, if you're an athlete or if you're a child are very healthy, but even fruit is loaded with sugar. So for those of us who are diabetic, or who have belly fat or who are insulin resistant, it's best to stay away from fruit entirely and get your healthy antioxidants from colorful veggies such as your papers for young people or athletes to have colorful fruit in limited quantities is great because they're all full of antioxidants. But if you're diabetic, it's best to stay away from all fruit and a good rule of thumb is When you put your food on your plate make it as colorful as possible so in its natural form, not messed about. And as I said before, stay away from your braids, your potato, new starchy carbohydrates, and plenty of vegetables and salads, and good quality protein with some healthy fats, such as avocados and nuts, avoid chips, and even popcorn.

If you must eat popcorn rod puppet at home, don't buy that microwaved one, because the microwave popcorn has got a lot of MSG and artificial flavors and eat a rainbow of colors. So create a little rainbow on your plate that's got a little of every color of the rainbow. Lots of crunchy textures and plenty of color. Your body will definitely thank you