Sugar play several essential roles in our health for which the brain needs sugar for energy. However, on the other hand, it can also cause a wide variety of health problems when consumed in excess.
We often hear about the short-term (weight gain) and long-term (diabetes) consequences of too much sugar, but there are many negative effects between these two extremes. Aside from being a major source of calories that in excess can lead to fat gain, too much sugar can also cause accelerated cellular aging and excessive inflammation, both of which can increase your risk for multiple chronic diseases.
Sugar occurs naturally in many foods is moderate. However, many foods comes with sugar added to them especially when they are really not that visible when served. Sugary beverages like soda, syrup or our daily essentials of coffee and tea provide sugar and calories with low to no nutrition. This goes the same for most snack foods. They don't provide any nutritional benefits like fiber, protein, or vitamins and minerals. Not surprisingly, overconsumption of these products can lead to obesity and nutrient deficiencies.
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There are definitely ways to to reduce sugar in our daily life.
Cutting sugar intake in beverages
Sodas, energy drinks, sports drinks and fruit drinks contribute an astounding 44% of added sugar. The so-called “healthy” drinks, such as smoothies and juices, can still contain eye-watering amounts of it where a 450 ml cup of apple juice can contain more than 12 teaspoons of sugar (49 grams).
Other beverages options:
Water: It’s free and has zero calories.
Infused Water with mint and cucumber: Amazingly refreshing in warm weather. Learn more about infused water options .
Tea and coffee: Stick to unsweetened tea or black or flat white coffee.
Sparkling water with a squeeze of fresh lemon or lime: Homemade soda.
Choose your snacks and desserts
Stop stress or emotional eating! Most desserts don’t provide much in nutritional value. They are loaded with sugar, which causes blood sugar spikes and can leave you feeling tired, hungry and craving more sugar. Swapping sugar-heavy desserts for fresh or baked fruit not only reduces your sugar intake, it also increases the fiber, vitamins, minerals and antioxidants in your diet.
Snacking options:
Fresh fruit: Naturally sweet and full of fiber, vitamins and minerals.
Baked fruit & vegetable : Try pears, apples, carrots, cucumbers or plums.
Dark chocolate: Those with higher cocoa content, the lower the sugar.
A handful of dates: They’re naturally sweet and extremely nutritious.
Bag of roasted mixed nuts and seeds: Packed with good calories, protein and healthy fats.
Hard-boiled egg: This superfood is high in protein, vitamins and minerals.
Eat Whole Foods
Whole foods have not been processed or refined. They are also free of additives and other artificial substances. These are prepared foods, ultra-processed, that contains salt, sugar and fats. Examples of ultra-processed foods are soft drinks, desserts, chips, cereals and pizzas. Even a seemingly healthy option like canned pasta sauce can also contain alarming amounts of sugar! One serving (128 grams) of pasta sauce can contain nearly 3 teaspoons of sugar (11 grams).
Try to cook from scratch when possible so you can avoid added sugars. You do not have to cook elaborate meals. Simplicity is key. Tricks like marinating meat and fish in herbs, spices and olive oil will give you delicious results. You can also try our Meal Prep that can help you organize your meal intake for the week!
Warning! Over time with excessive sugar intake, insulin resistance and the subsequent weight gain can lead to the development of type 2 diabetes, which can increase your risk for glaucoma, is a leading cause of kidney failure, and a is major risk factor for heart attack and stroke. Worse, consumption of excess sugar, particularly refined sugars, can also lead to changes in the body's metabolism and excessive inflammation, which can eventually segue into a variety of chronic diseases, with several studies linking to increased risks of abnormal cholesterol levels, high blood pressure, fatty liver disease, metabolic syndrome, and heart disease.
Tags: #sugar, #diabetes, #wholefoods, #ultraprocessed, #snacks, #desserts, #sugarintake, #infusedwater, #fruits, #darkchoc, #emotionaleating, #sportdrink, #processedfood
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