How to reduce our sugar intake and how to replace it
It is common knowledge today that the consumption of excess refined sugar is one of the main causes of many serious illnesses. Ideally, it is better to consume unrefined products, such as brown sugar, whole wheat, etc. Did you know that in our “modern” society, we consume on average 10 to 20 times more sugar than what? would we need? Many experts recommend that people limit their intake of refined white sugar. Here are the reasons:
Sugar reduces concentration
A high intake of sugar can deplete the stores of B-complex vitamins, and especially the stores of vitamin B-1 in the body, which can lead to poor concentration, memory problems, irritability and loss of consciousness. the Depression.
Sugar, a real false energy
Sugar causes a sudden surge of energy, but alas, that does not last long (an hour at most). After which, the energy level drops dramatically.
Sugar is a drug
It can be habit-forming. It increases the production of insulin, which lowers blood sugar levels, which is the blood sugar level, and causes continual cravings for sugar.
Sugar damages teeth
Sugar also promotes tooth decay. The more sugar you consume, the more you increase your risk of developing cavities.
Symptoms related to too much sugar
Here are some of the symptoms experienced by those whose blood sugar level does not stay within the body’s acceptable limits:
- Gastrointestinal disorders,
- Hunger or excessive thirst,
- Inner tremors,
- Lack of concentration,
- Feeling of fear,
- Antisocial behavior,
- Crisis of tears,
- Fatigue felt in the middle of the morning and in the middle of the afternoon,
- Cramps in the legs,
- Craving for sweets,
- Cold ends … etc …
This list is far from exhaustive, as hypoglycemia affects all body functions, and the effects listed above can be experienced at relatively modest levels of hypoglycemia.
Tips for replacing sugar …
Added sugars, like table sugar, honey, and syrups, should not account for more than 5% of the energy you get from food and drink each day. That’s about 30g per day for anyone aged 11 and over.
There are many ways to list added sugar on ingredient labels:
- fruit juice
- hydrolyzed starch
- inverted sugar
- corn syrup
Nutrition labels indicate the amount of sugar contained in a food:
- rich in sugar – 22.5 g or more of total sugar per 100 g
- low in sugar – 5 g or less of total sugar per 100 g
Some packages use a color coding system that makes it easier to choose foods that are low in sugar, salt and fat. Look for more “greens” and “amber”, and less “red”, in your shopping cart.
Less sugar for breakfast
Instead of sprinkling your cereal, fruit, or yogurt with sugar, try a spice blend like cinnamon, nutmeg, cloves, allspice or anise seeds instead.
Swapping a bowl of sugary breakfast cereal for plain cereal could eliminate 70g of sugar (up to 22 sugar cubes) from your diet for a week.
Oatmeal porridge is inexpensive and contains vitamins, minerals, and fiber. Prepare the porridge with semi-skimmed milk, 1% or skimmed milk, or water.
If you usually add sugar to your porridge, try adding a few chopped dried apricots or a sliced or mashed banana instead. Or you can try our apple porridge pie recipe.
For a more gradual approach, you could alternate between sweet and plain cereal, or mix the two together in the same bowl.
If toast is your breakfast staple, try wholemeal or grain bread, which is higher in fiber than white bread, and see if you can settle for a little less on your spreads. usual like jam, marmalade, honey or chocolate. You can also try sugar-free or low-sugar options.
Less sugar at main meals
There are many foods that we don’t think of as sweet contain surprisingly large amounts of sugar. Some ready-made soups, sauces, and ready meals may also contain more sugar than you might think.
One-third of a medium-sized (about 150g) jar of pasta sauce can contain over 13g of sugar, including added sugar – the equivalent of 3 teaspoons of sugar.
When dining out or buying take-out, watch out for dishes that are generally high in sugar, such as sweet and sour dishes, sweet chili dishes, and some curry sauces, as well as salads with dressings like salad cream, which can also be high in sugar.
Condiments and sauces like ketchup can contain up to 23g of sugar per 100g, or about half a teaspoon per serving. These foods are usually served in small amounts, but sugar levels can add up if they are eaten every day.
Get tips for making healthier choices when shopping for take out and dining.
Less sugar in snacks
Healthier snacks are those with no added sugar, such as fruit (fresh, canned, or frozen), unsalted nuts, unsalted rice cakes, oat cakes, or plain homemade popcorn.
If you’re not ready to give up your favorite flavors, you might want to start by consuming less of them. Instead of 2 cookies in 1 sitting, try having 1. If your snack has two bars, take one and share the other, or save it for another day.
If you’re the all-or-nothing type, you might find something to do to take your mind off some days of the week.
When shopping, look for lower sugar (and fat) versions of your favorite snacks. Buy smaller packs, or skip the family bags and go for the regular sized bag.
Here are some low-calorie substitutes for popular snacks:
- cereal bars – despite their healthy image, many granola bars can be high in sugar and fat. Beware of bars that contain less sugar, fat and salt. Or try this fruity granola bar recipe to make your own recipe.
- chocolate – replace chocolate with a hot, low-calorie instant chocolate drink. You can also get chocolate with coffee and chocolate with malt varieties.
- biscuits – swap them for oatmeal cakes, oatmeal cookies or unsalted rice cakes, which also provide fiber.
- cakes – swap them for a currant bread, a fruit scone or a malt bread. If you add toppings or spreads, use them sparingly or choose less fat and less sweet varieties.
- Dried fruits, such as raisins, dates, and apricots, are high in sugar and can be bad for dental health because they stick to your teeth. To prevent tooth decay, it is better to consume dried fruits with meals – with dessert, for example – rather than as a snack.
Almost a quarter of the added sugar in our diet comes from sugary drinks, such as soft drinks, sugary juices, squash and cordials.
A 500ml bottle of cola contains the equivalent of 17 sugar cubes. Try sugar-free varieties or, better yet, water, low-fat milk, or sparkling water with a drizzle of fruit juice.
If you take sugar in tea or coffee, gradually reduce the amount until you can eliminate it completely, or try replacing it with sweeteners instead. Try new flavors with herbal teas or make your own with hot water and a slice of lemon or ginger.
Like some soft drinks, fruit juices can be high in sugar. When juice is extracted from the whole fruit to make fruit juice, sugar is released, which can damage your teeth.
Your combined total of fruit juice, vegetable juice, and smoothie drinks should not exceed 150ml per day – which is a small glass. For example, if you have 150ml of orange juice and 150ml of smoothie in one day, you will have exceeded the recommendation of 150ml.
Fruit juices and smoothies contain vitamins and minerals and can be factored into your 5-a-day. However, they can only count one serving of your 5 drinks per day. For example, if you drink 2 glasses of fruit juice and a smoothie in 1 day, that still only counts as 1 serving.
You can try flavoring the water with a slice of lemon, lime, or a drizzle of fruit juice. But beware of the sugar content of flavored drinks: a 500 ml glass of some brands contains 15 g of sugar, or almost 4 teaspoons of sugar.
Establish some ground rules. Do you need dessert every day? How about having dessert only after the evening meal, or eating only dessert on odd days of the month, or only on weekends, or only at a restaurant?
Is it necessary to have chocolate, cookies and cakes every day? If you had this type of sweet snack less often, would you enjoy it more?
Less sweet desserts include fruit – fresh, frozen, dried, or canned, but choose those canned in juice rather than syrup – as well as low-fat, low-sugar rice pudding and low-fat plain yogurt. .
However, low fat doesn’t necessarily mean low sugar.. Some low-fat yogurts can be sweetened with refined sugar, concentrated fruit juice, glucose, and fructose syrup.
If you have to choose between two desserts at the supermarket, why not compare the labels on the two packages and choose the 1 with the lowest amount of sugar.