Added sugar is everywhere, from sodas to snacks and even in some unexpected foods like salad dressings and sauces. Research studies over the past 30 years have shown that high consumption of added sugar contributes to obesity, heart disease, and type 2 diabetes.
Sugar creates inflammation throughout the body, and chronic infections can rob you of your full potential. Chronic inflammation is another reason you may be carrying excess weight that won't come off no matter what you do. With less inflammation, you will start to see a lift in mood, your complexion will become brighter, and even the breakdown of collagen that can cause wrinkles will slow down.
A March 2015 article published in Mayo Clinic Proceedings reported, "At an individual level, limiting consumption of foods and beverages that contain added sugars, particularly added fructose, may be one of the most effective strategies for ensuring one's robust future health."
A reduced sugar diet could be something that changes your life!
Natural sugars vs. added sugars. What's the difference?
Added sugars are any sugars added to foods or beverages during production or preparation (such as adding sugar to your coffee). Refined or added sugars supply the body with a huge spike in blood sugar without providing you any benefit. They are empty calories void of all nutrition.
On the other hand, natural sugars are found naturally in foods such as fruits and milk. Natural sugars may increase the blood sugar level, but depending on the source, this may be minimized. For example, whole fruit contains fiber which will help to decrease the spike in blood sugar. Fruit also contains many vitamins, minerals, and other important nutrients that your body needs. You can also choose to consume low-sugar fruits such as dragon fruits and berries instead. Unlike refined sugar, other naturally occurring sugars, such as honey, can also provide minerals and nutrients that the body can use.
You can absolutely have a healthier relationship with sugar in your daily life without feeling deprived or having to make major sacrifices. Start with reducing "added sugar" in your foods.
Tips to reduce added sugar:
#1 Read the nutrition facts label and ingredients list
Make sure you review the number of grams per serving to determine how much sugar you are consuming. Then look for hidden sources of sugar on the ingredient list, such as corn syrup, high-fructose corn syrup, maltodextrin, maltose, cane syrup, beet syrup, etc. Be aware that sugar can appear under different names, so read the label carefully.
#2 Use spices
Add naturally sweet spices to foods when you crave something sweet. For example, cinnamon or vanilla extract on oatmeal can replace actual sugar.
#3 Choose whole foods
Whole foods like fruits, vegetables, whole grains, and lean protein are naturally low in added sugar. They are also packed with nutrients and fiber that can help keep you full and satisfied. Consuming whole foods like fruits is also a much healthier snack option than that extra piece of cake or jar of cookies sitting on the counter!
#4 Rethink carbs
Avoid white bread, pastries, tortillas, rolls, etc., which can be full of simple carbs that will spike insulin levels. Instead, go for sweet potatoes, beans or peas. If you want bread for lunch or snacks, try 100% whole wheat or whole grains bread.
#5 Cut back on sugary drinks and sodas
Sodas, sports drinks, and other sugary drinks are one of the biggest sources of added sugar. Instead, try slicing some fresh fruit or veggies into the water to add a boost of flavor. Lemons, limes, oranges, or cucumbers are just a few that taste great.
#6 Plan ahead
Planning ahead to avoid situations where you may be tempted to consume added sugar. Pack and bring healthy snacks to work or school, and have a meal plan in place for the week.
Reference:
https://www.hsph.harvard.edu/nutritionsource/carbohydrates/#:~:text=The%20healthiest%20sources%20of%20carbohydrates,a%20host%20of%20important%20phytonutrients.
https://www.mayoclinicproceedings.org/article/S0025-6196(15)00040-3/fulltext
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-not-so-sweet-truth-of-added-sugars
https://www.mayoclinicproceedings.org/article/S0025-6196(19)30911-5/fulltext
https://share.upmc.com/2018/10/what-are-healthy-carbs/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/
https://sugarscience.ucsf.edu/hidden-in-plain-sight/#.ZBiEKOxBxhA