In today’s article, we talk about how to correctly eliminate sugar from our diet, in an appropriate way and what steps we can follow.
There are numerous studies that demonstrate a clear relationship between excessive sugar consumption and obesity, cardiovascular diseases, metabolic syndrome and type 2 diabetes. The latter is considered one of the epidemics in the developed world today and according to the Spanish Society of Endocrinology and Nutrition, currently affects 14% of Spaniards in adulthood.
How to correctly eliminate sugar from our diet
These are the infallible steps so that you can eliminate sugar from your diet.
Detect where the sugar is located
In industrially processed foods, we can find a wide variety of sugars in different formats. They are those sold in most supermarkets and food stores. Some of its most common forms are the following:
- White sugar: fruit of a modern refinement process. More than 99% of its composition is sucrose.
- Icing sugar: This is conventional white sugar, but finely ground.
- Brown sugar: In addition to its origin, the main difference with respect to white sugar is that it is not refined, only crystallized and centrifuged. So despite still being harmful, it is a little healthier than white sugar.
- Liquid sugars: These are sugar dissolved in demineralized water.
- Sugar cubes: It is sugar in the shape of a cube, it is given that shape by means of water vapor and pressure. There are white sugar and brown sugar.
- Organic whole cane sugar: Although it is obtained from organic crops, the industrial process to which it is subsequently subjected is the same.
- Brown candy sugar: This type of sugar is usually brown and in the form of large crystals. To give it this shape, the crystallization process is lengthened during production.
- White sugar pearls: These are white sugar shaped like hard pearls. They are mainly used for baking because they resist heat better and do not melt when placed in the oven.
We will find sugar in countless industrial foods, such as:
- Candies
- Pastas and pastries
- Jams
- Breakfast cereals
- White bread
- Light products
- Carbonated drinks
- Energy drinks
- Packaged juices
- Lemonades
- Industrial drinking yogurt
We will also find sugar camouflaged in many salty foods such as:
- Pizzas
- Burgers
- Instant soups
- Snacks for kids
- Sauces like ketchup and mustard
Learn to read labels
This aspect is very interesting since product labels have not always been clear. And although it became mandatory as of 2016 to include the energy value, the percentage of saturated fats, carbohydrates, sugars, proteins and salt, it is still not a requirement to differentiate natural sugars from those added to the food.
What to do to replace sugar
Once we are clear about what sugar is, why it is harmful and where it is present, the last step is to vary our diet to limit the intake of refined sugars and replace them with healthier ones. These are some essential tips that will help you make these dietary changes:
Choose whole grains
Whole foods (bread, pasta, etc.), although they may contain a certain amount of sugar, as they have minerals, vitamins, trace elements and abundant fiber, are healthier and prevent glycemic spikes.
Don’t forget whole fruits
All fresh fruits are a source of natural healthy sugars, vitamins, minerals, antioxidants and very valuable enzymes. They can be taken alone or as part of a healthy dish or dessert.
Drink homemade natural juices
Try to avoid industrially made juices because they contain a lot of sugar. Bet on homemade juices made from fresh vegetables and fruits, not only because of their vitamin and antioxidant content, but because their sugar content is lower.
Choose healthy, low acidifying sweeteners
Try to replace sugar with other sweet but healthy alternatives, such as:
- Stevia in leaves: a very sweet medicinal plant with a very low glycemic index, suitable for diabetics and people who want to lose weight.
- Organic raw honey: it is very healthy and natural. It can be taken alone, accompanied or to sweeten desserts.
- Panela: it is extracted directly from unrefined sugar cane. Respects the intestinal bacterial flora.
- Date syrup: very easy to make. Rich in alkaline minerals such as potassium and magnesium. Source of fiber and energy. It is an extraordinary natural sweetener, ideal for the whole family, especially children, pregnant women and athletes. It also respects the intestinal bacterial flora.
- Coconut sugar: has a fairly low glycemic index. With 16 amino acids, B vitamins and alkaline minerals such as potassium, magnesium, zinc and iron, it respects the intestinal microflora and is ideal for the whole family and for baking.
Cook more, buy less pre-made foods
This point is absolutely key to reducing the amount of sugar in your diet. As we have already mentioned, prepared foods and industrially processed and packaged foods usually contain sugar in some of its forms, as well as additives, preservatives, flavorings and other substances toxic to the body. The advice is that you invest some time in cooking, even if they are simple dishes because this way you control what ingredients it contains.
Healthy recipe: Date syrup, an extraordinary alkaline superfood
It contains potassium and magnesium and is a source of fiber. An extraordinary natural sweetener, ideal for the whole family, especially children, pregnant women and athletes. It also respects the intestinal bacterial flora.
- You will need 6 large pitted Medjoul dates.
- Let it soak for 6 hours with mineral water.
- Then, put it through a processor until you get a homogeneous sauce like jam and it is ready to eat.
With this syrup you can sweeten any dessert in a healthy way, such as a homemade cake, for example.
