Time and again, we have frequently come across several raging debates related to our daily sugar intake and its various implications. But can we say for certain, why there have been so many discussions surrounding why sugar should be cut down from our diet?
Why do nutritionists keeping stressing over following a strict sugar-free diet plan? And why despite being aware of the perceived dangers of sugar, we still find it a pretty monumental task to cut sugar out from our diet? Although these questions are pretty relevant, the first thing we should delve further into is figuring out the sources from where we knowingly or unknowingly ingest sugar into our body. These days, sugar is found abundantly in our daily diets that it has become quite a task to follow not just a completely sugar-free diet but to also inculcate sugar-free cooking as well.
Some of the common sugar preparations include:
- Our daily cup of morning tea or coffee.
- Liberally sprinkling sugar all over the breakfast cereal.
- Baked goods such as pastries, cakes, and cookies.
- Canned/Packaged fruit juices, carbonated drinks, ice creams, etc.
- Processed foods such as bread, frozen meats, frozen desserts etc.
Why maintaining a strict low sugar diet regime is of paramount importance?
There have been quite a few studies and researches done on this front:
- Studies have revealed that added sugar is found in a remarkable two-thirds of all packaged foods. Furthermore, it has been found that nearly half of all baby foods contain sugar in extremely alarming proportions, including products which were marketed as healthy alternatives.
- Sugar has also been adjudged the number one cause of tooth deca
- A study conducted by The Journal of the American Medical Association (JAMA) has revealed that higher percentage of calories gained from added sugar is directly associated with significantly increased risk of Cardiovascular disease (CVD) mortalit
- Besides these reasons, another major concern which is often overlooked as well is that sugar is also extremely
- Sugar makes our body susceptible to a variety of disorders and diseases in general as the amount of our average daily sugar intake is way more than what our body is capable of
Let’s face it, a majority of us are unaware of the myriad of harmful effects sugar bestows upon our bodies. Most people tend to overlook or regulate sugar intake owing to its wide acceptance as well as its inherent use in the food marketing and manufacturing processes. No matter what you eat today, almost anything and everything comes stuffed with sugar in high dosages which further drives our inclination towards it.
How can we monitor our sugar intake?
To start off with, the good news is that there are numerous ways to go about achieving this task. The first and foremost of which is to instil the belief that you can survive on foods that are not just low in sugar but also contain zero sugar as well. The American Heart Association(AHA) recommends limiting our daily sugar intake to just about 6–9 teaspoons or 24–36 grams a day. To highlight how much this limit constitutes, a can of aerated drink contains almost 10 teaspoons of sugar. This basically means that consuming just a single can of soda can push you over the prescribed limit. Furthermore, nearly 75% of all packaged foods contain sugar is high quantities as well.
So now that you aware of the need to cut off sugar out from our daily diets, the question that arises is how to follow a no-sugar diet plan or incorporate foods with no added sugar? Fret not, as the following measures will ensure you live longer and healthier.
Read the food label
When shopping, pay close attention to the labels on food and drinks and become a “wise label reader”. Try to see how much sugar the product contains and see how it fits in with the rest of your diet. Furthermore, get familiar with all the different aliases of sugar such as sucrose, fructose, lacrosse, etc. and avoid buying foods where the label has any of these.
Cut your daily sugar intake by half
An easy way of going about reducing your sugar consumption is by simply cutting down every source of added sugar in your diet into half. For instance, adding only half of what you normally would to your morning tea.
Keep Clear of Packaged Juices
One easy way to avoid excessive sugar intake is by simply following the adage “eat the fruit and drink the water”. Eating fresh fruits and vegetables not only turns out to be a healthier alternative but also helps you avoid the high sugar content prevalent in fruit juices.
Eat Healthier Fats
Increase your consumption of healthy fats such as foods enriched with omega-3, saturated and monounsaturated fats which are derived from animal and vegetable sources. Some of the best sources include organic butter from raw milk, raw nuts like pecans and macadamia, eggs, avocado, and fatty fishes like Cod, Salmon etc.