Sugar is a silent killer and while it doesn’t affect you immediately, the adverse effects over time have caused many to change their diet and overall lifestyle.
Do we have to innately cut sugar from our meals? Isn’t sugar in everything, even healthy foods, like fruits?
We aren’t telling you to eliminate sugar from your diet completely, that’s quite drastic. We are just saying that moderation is key and employing the practice of a balanced diet and monitoring daily intake is essential.
How do we minimize sugar in our diet?
Glad you asked! We have created a list of sugary foods that you should avoid, or if you can’t avoid, at least minimize (at most once a week):
- Sodas/ Soft drinks: There is no need to emphasize that these foods are the unhealthiest on the list. There is an unwarranted amount of sugar in soft drinks, and eventually, it will take a toll on your body. Try an alternative like water or natural juice.
- Fruit Juice: Well, we don’t know if there is the same amount of sugar in fruit juices as in sodas, but there is still a lot in one serving and you should proceed with caution.
- Candy and/or sweets: Limiting the intake of candy goes without saying, because it is literal sugar in bite-sized form, might as well just scoop a spoon of sugar and eat it. Don’t.
- Baked goods: Masked in your favorite pastry is loads of sugar and refined carbohydrates, be careful when you have a craving for that chocolate chip cookie or Boston crème pie. If you are a baker, try an alternative to sugar such as cinnamon, almond extract, nutmeg, ginger or vanilla. There are many recipes online that will help you in the event that you eliminate sugar from your diet.
- Processed foods: Eliminate processed foods and satisfy your sweet tooth with an alternative like a piece of an apple or other fruit instead. If the food contains more than one type of sugar, avoid it.
- High Sugar Foods: Food such as agave, honey, coconut, and cane sugar are very high in sugar so please beware of these even though they may pass off as “healthy”.
- Low fat or ‘diet’ foods: As much as they say “diet” or low-fat, they still have large amounts of sugar which cause it to still raise a concern by dieticians and nutritionists alike.
Overweight and obese persons are advised to eliminate the intake of added sugars in their daily meals. If you are one who binge eats, you should adopt a routine and monitor this through journaling to keep everything in moderation. Also, read the nutrition labels to aid in the keeping track of your daily food intake.
Everyone is unique; some persons need a little sugar in their diet while others need….No, never mind. Once it becomes a case where you are experiencing cravings, binge eating, drastic weight gain and disease, sorry to break it to you, but you have a problem. At the end of the day, it is very important to ensure that you have a balanced diet and intake the right type of sugar, because, let’s face it, sugar consumption is inevitable.
By Alexandra Daley