Diet Tips - Low Sugar Diet

In most countries, people are consuming way too much sugar which is a really unhealthy and worrying trend.  Sugar is not only used in tea and coffee or breakfast cereals, they are also used in biscuits, cakes, tinned fruits, sweets, puddings and drinks.  Large amounts of sugar are also found in marmalade, treacle, jam, honey and syrup.

 

Is sugar harmful?

 

Sugar is actually very harmful and bad for your health such as:

  1. Bad for teeth

    Sugar is really bad for the teeth and is in fact one of the major cause of painful, decayed and unattractive teeth.  If you always eat sweet things, your teeth will be coated in a sticky sweet layer most of the time hence you should reduce your intake of sugary foods.  Substitute those sweets with crisp foods such as raw carrots and apples as snacks.
     

  2. Overweight or obese

    Excessive sugar can make you overweight or obese.  It is natural to yearn for sweet foods however we should try to control our yearnings as we really do not need them.  Obesity is not only unattractive and uncomfortable but very unhealthy too.  People who are fat or obese are more likely to suffer from many kinds of ailments and health problems compared to slim people.
     

  3. Non nutritional

    Sugar is actually non-nutritional or an 'empty' food as it provides only energy and nothing else.  Other foods, such as potatoes and bread, can provide us not only energy but also other valuable nutrients, vitamins, minerals and protein.  Hence it is more beneficial to obtain your energy from such foods rather than sugar.  Even brown sugar is similar to white sugar in that there is practically no nutritional advantage in using the more expensive brown sugar.
     

  4. Diabetes

    The intake of excessive sugar may cause blood sugar levels to rise and indirectly leading to type 2 diabetes.  Too much sugar can also lead to overweight and obesity which is another risk factor of type 2 diabetes.
     

  5. Cancer

    Consuming excessive sugar can cause the body to produce lots of insulin which can speed up cell growth for both healthy cells as well as cancer cells.  However since some amount of sugar or carbohydrate is still needed by the body, include foods that contains fat, fiber and protein as consuming sugar together with some of these 3 things in your diet can reduce the production of insulin by your body.

How to reduce sugar?

  1. Try to gradually reduce the amount of sugar in your tea and coffee.  This is possible to do if you reduce the sugar amount a little at a time.  Eventually you will become accustomed to the new taste if the change is carried out slowly.  Another option is to use artificial sweeteners however it is still beneficial to lose the need for sweet drinks altogether if possible.
     

  2. Try to control your yearning or taste for sweet foods.  As much as you can, replace them with savoury foods such as replacing sweets and chocolate biscuits with fruits or sandwiches for a packed lunch for school or office.
     

  3. If you prefer to bake in the comfort of your own home, seek out baking recipes with relatively lower amounts of sugar such as fruit loaves, tea-breads, scones and yeast recipes rather than rich iced cakes.  Many recipes allow you to safely reduce the sugar amount a little without compromising on the end result.
     

  4. Cut down on puddings with your meals.  You do not really need those puddings and they are nearly all made with lots of sugar and fat anyway.  Make some reasonable rules for yourself regarding this so that it becomes possible for you to keep to them.  You could set rules to have fresh fruit during the week and maybe have puddings only during the weekends.  Initially this may be more realistic rather than immediately giving up all sweet foods completely.  If you are too strict on yourself initially, you may find that you suddenly could not stand and take it anymore then suddenly start going on a 'binge' and eating several chocolate bars all at once.

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