Today, sugar exists everywhere in our diet-from overt sweets to more concealed packaged foods. It’s much more than just a quantity of calories but rather lifestyle change toward a healthy one that works for body as well as mind. So what’s the fuss over added sugar?
What Is in Added Sugar and How Is It Affecting Your Health?
Consumption of excessive amounts of added sugar has been linked to such illnesses as obesity, heart diseases and diabetes. But that’s more than enough; sugar may play tricks on our brain as well, creating swings in moods and even energy crashes. In a nutshell, sugar gives you a quick fix, and the aftermath is not too pretty—it’s a vicious cycle of craving and crashing which is difficult to break out from.
Benefits of Low-Sugar Diet
Reducing sugar intake can bring dramatic improvements in energy, mood, and overall health. Reducing your sugar consumption will mean you are not likely to have those great spikes and drops in blood sugar, which helps to maintain steady energy throughout the day. And many people find that reducing sugar improves their skin, reduces inflammation, and even enhances sleep quality.
Sources of Added Sugar
But know where it hides, sugar starts with. Very often, sugar creeps up on foods we’d never expect, and then easily get over our limits unintentionally. The revelation is life-changing.
You probably already know the pretty obvious sugar bombs: cookies, sodas, and candies. Less obvious sources include sauces, salad dressings, yogurt, and bread. Some of the so called ‘healthy’ breakfast meals such as breakfast cereals contain more than enough sugar to make you sluggish by mid-morning.
Next time you are out shopping for food be on the lookout for certain terms like high-fructose corn syrup, dry sugar, sucrose and cane juice which all contain added sugar. You may be shocked to learn how much sugar has been actually added to some of the foods, considered healthy nowadays, including granola bars, and flavored water. Having information about what to observe can assist one to make choices that enhance his/her desires with regards to health.
Practical Tips to Cut Back on Added Sugar
Cutting back on sugar may feel like a mountain to move, but it is all entirely possible with a little bit of practical change, as you shall see through the following steps.
Step 1: They should read all nutrition labels very carefully.
The easiest way to start eliminating sugar, people should pay attention to the nutrition information labels. Choose items with low or no sugar content in them. Always aim for foods with 5 grams of sugar per serving and below. Low-Sugar: By choosing what you eat depending on the label, you get to eat what is recommended for low-sugar diets.
Step 2: Choose Natural Sweeteners
If, for example, you are a fan of sweet meals take natural sugars like honey or maple syrup since they have a low glycemic score. But they are still sugar so use them sparinglygetCurrent page: Journal of the Science of Food and Agriculture. The other is to use stevia-a plant-based sugar substitute that is sweet without being confectionary or causing a sugar rush.
Step 3: Limit Sugary Beverages
Added sugar culprits mostly include sodas and sweetened coffee drinks. Swap these drinks with water, herbal teas, or sparkling water with a squeeze of lemon or lime. You’ll significantly cut back on sugar without feeling deprived.
Step 4: Fresh Fruits Instead of Sweets
Want something sweet? Grab fresh fruit for a natural sweetness and loads of fibre, vitamins, and antioxidants to boot. You’ll cover that craving while fueling your body with nutrients that support overall health.
Creating a Balanced Low Sugar Diet
Adding reduced added sugar to a meal plan doesn’t have to mean a loss in the taste of your meals. Whole food preparation can emphasize the inherent flavors within a dish and enhance them as a whole.
This balance meal plan will introduce vegetables, lean proteins, whole grains, and healthy fats for you to adjust them on your diet in various different manners. In most instances, these nutrient rich do not require as much sugar as you to actually love consuming. Add your spice. Sprinkle a dash of cinnamon or nutmeg with nothing added sugar, though flavor will be abundant.
Instead of going for those sugary snacks, try grabbing some nuts, seeds, or yogurt with fresh berries. Not only are these snack options satisfying, but they also provide you with a smooth steady source of energy without the crash that sugar causes. Before long, you’ll realize that your sugar cravings are reducing as you fill up your diet with these nutrient-rich alternatives.
