There’s quite a few speak about sugar being awful for you. We recognise that loads of sugar isn’t suitable for our our bodies, but why? And just how a lot is ok? It’s simpler to recognize in the context of what sugar is, the impact on our body and the way sugar is digested.
What is Sugar?
First of all, when we talk about sugar, what exactly are we talking about? Sugar comes in lots of forms, such as milk sugar (lactose), but generally, when we talked about sugar, we’re referring to refined table sugar. Sugar comes from sugar cane or sugar beets. When in their whole form, these have things like fiber, vitamins, and minerals. Refining sugar is the process of boiling it down, removing the solids and color, until all that’s left is sweet tasting little sugar crystals. So, problem number one is that we remove all the “good stuff.” One rule I try to follow is to eat food in its natural state as much as possible.
Enzymes and Digestion
Blood Sugar and Insulin
Ways to cut down on sugar
1. Avoid packaged foods. Or, at the very least, read the labels. Sugar has many names in the ingredient list: high fructose corn syrup, dextrose, maltose, lactose, evaporated cane juice, and many more. SO many packaged foods have high fructose corn syrup. Start by avoiding that one, as it is definitely a processed, refined sugar and in so many foods.
2. Start slowly to cut the sugar down. If you’re used to using 2 Tablespoons of sugar on your oatmeal, try cutting it in half. If only one Tablespoon seems too little, try 1 1/2 Tablespoons. It won’t take too long to get used to it, and then in the future you can cut back a little more. If you do it slowly, you won’t even miss it.
3. Ask yourself if you really need to add sugar in the first place.
4. In baking, reduce the sugar by about half. You may have to play around with certain recipes, and reduce more or leave more in, but I find that half is usually a good place to start in most baked goods.
5. Use extra virgin coconut oil in place of butter. Extra virgin coconut oil has a sweet flavor, so you won’t need as much added sweetener.
6. Try using a sugar that is less refined: raw honey and pure maple syrup are good ones to try. They are both sugars, but still have nutrients that our bodies can use.
7. Make your own desserts that are naturally sweet.
So, what is so bad about sugar? Probably the worst thing about it is its prevalence in our food. Try one of the above tips or one of your own to cut back on the sugar in your diet.