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:
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
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.
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.
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
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?
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.
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.
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.
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