Complete Guide to Sugar

The Complete Guide to Sugar and How to Cut it Down in Your Diet

While sugar is good in many ways, it can be detrimental to health. It’s known to cause diabetes and many other health issues.

Consumers should be aware of the beverage they purchase and the nutritional facts. High intake & prolonged use has also been linked to obesity, diabetes type 2, heart disease, and more.

What is Sugar?

What is Sugar?

Sugar is a type of carbohydrate that is commonly used in food. It consists of a molecule called saccharose.

Sugar content is the type of content that has gained popularity in the last few years. This is because it provides information about the product in an easy-to-understand format and doesn’t require much time to create.

What Are the Different Types of Sugars?

Many types of sugars are used in food and drinks. These sugars come in different forms and have other properties.

Unfortunately, sugar tastes great, but many people are unaware that it can lead to other health concerns, like weight gain.

Added sugars account for around 17% of the total calorie intake of adults in the US, and many people don’t know how much they’re consuming these days – that dangerous amount.

Cutting back on your sugar intake can improve your overall health, but it can be hard to resist eating that little bit more on the days when you’re feeling a bit peckish.

However, there are some serious risks associated with doing so. Sugar increases your risk of certain types of cancer, heart disease, and diabetes – to name a few!

There have been many studies on the potential dangers of sugar as it continues to become more prevalent in our diets. People need to take notice and start trying alternatives to their diet.

Today, we’ll discuss tips to help you reduce your daily sugar intake.

Drink Water

Drink water

Excluding water, many people drink primarily sweet drinks, even if they’re unaware of it.
“Zero sugar” options” aren’t always healthy. It’s good to keep an eye out for the food additives which might be bad for your health when you’re buying or drinking these “no sugar” drinks.

Switching from soda, coffee, and other sugary drinks to water can lead to better health.

Quit sugar

Water is more likely to quench your thirst than any other drink because it’s valuable for your nutrition.

Drinking water regularly can also help lower your risk for chronic illness by regulating blood sugar and improving hydration levels.

It is okay to enjoy a dessert from time to time, but it is essential to remember that the foods these desserts are made from typically don’t provide many nutritional benefits. And they can be high in sugar.

Most desserts contain a lot of sugar, making you feel hungry or tired.

Tired from sugar

It’s easy to reach for another one, but it might not help in the long run.

It can be tempting to turn to dessert when stressed, but eating healthfully is a great way to cope with those feelings. Fruit is an excellent source of vitamins, minerals & antioxidants that don’t contain too much sugar.

Try fresh fruit or baking it to get the most bang for your buck!

Check Your Labels

check food label

Added sugar can be found in some sodas and desserts, but it also hides secretively in other foods. The more you know, the better!

The FDA defines added sugars as “sugars, syrups or honey added to taste a food that would not normally contain them.”

For example, one spoonful of ketchup can contain around 5 grams sugar. For perspective, one tablespoon has between 8-10 grams, but that’s still considered high in sugar.

If you’re looking for non-sweet condiments to reduce sugar intake, look for condiments with “no added sugar” on their labels.

One way to amp up the flavor of your food is by investing in several citrus fruits.

Lemon in food

Since lemon and lime are great for seasoning and adding pizzazz, you can combine them with herbs & spices and make pesto, mustard, or chilies.

Forget Low-Fat Foods

Low fat food

Some low-fat food options seem like healthy diet choices, but they usually contain more sugar. Though some low-fat decisions can help you to lose weight, try eating full-fat foods for optimal health.

Take, for instance, one serving of a full-fat yogurt containing around 8 grams of milk sugars and 1048 calories. The low-fat yogurt has up to 144 calories and 24 grams of sugar.

Much information is available on what ingredients to avoid in your diet or require opt-in. You can compare labels and make informed decisions about which foods are good for you in the store or by looking up information online.

Be Cautious Of “Healthy” Snack Foods

Healthy snacks

Some processed foods can have the same health benefits as a less healthy-looking breakfast, but they are hard to trace, which is why we need to take care when buying good food.

The sugar in dried fruit, for example, is pretty concentrated, and you’ll have to consume a lot of it to get the level of sugar that is typically recommended. However, dried fruit still has a lot of nutrients, antioxidants, and fiber that are highly beneficial to your health.

Some breakfast bars also include added sugar & it typically takes a few hours for your blood glucose levels to get back to normal.

Breakfast bars

Unfortunately, this means you may have a worse sugar hangover later.

You can find a lot of nutrition facts about snacks and breakfast cereals online. Take the time to read labels, check for ingredients you don’t recognize, or seek the advice of a nutritionist if you have any concerns.

Some sugar-free alternatives are fresh fruits, hard-boiled eggs, and high-protein jerky.

If you feel like using sugar in your coffee or tea etc., I highly recommend Monk Fruit.

sugar vs monk fruit

Monk fruit is an excellent alternative to sugar that offers a low glycemic index and has been used in traditional Chinese medicine for centuries. In addition, it is rich in antioxidants, linked to health benefits like reducing the risk of cancer and heart disease.

Picking up a diet that eliminates sugar from your life can be simple when you know how. So try these tips and enjoy life without all the sugars!