Much has been said lately about the dangers of sugar and the need to reduce its intake from our diet. We are referring to added sugar, of which the vast majority exceed the daily amount recommended by the WHO. Banish Added Sugar from your diet forever or simply reduce its consumption is a complicated task, but not impossible.
Regardless of the amount of added sugar you consume, you will need a certain period of time to accustom your palate to it. flavor of the sugar-free versions of your favorite recipes. Perseverance is key, but if you are very clear about where you want to go and are aware of its benefits, your brain and taste buds will eventually get used to it.
How to start reducing (or eliminating) added sugar from my diet
One of the first things to consider is the existence of supposedly healthier alternatives They also hide sugar. Honey, agave syrup, and other sugary syrups have a good reputation for being natural and apparently healthier, but it’s a good idea to remove them from the pantry if you want to eliminate added sugar from your diet.
In reality these products are full of sugar and have little nutritional value. Sometimes they even contain a high level of fructose, something that many experts consider harmful to health, so should not be used as sugar substitutes.
If you need to replace sugar in cooking and baking, the best alternative is the use of dried and fresh fruit. Their natural sugars are slowly assimilated and they are foods rich in fiber, vitamins, minerals and other nutrients. They are transformed into energy and are the natural fuel that the body needs to develop its vital functions and for physical activity.
Deciphering food labels is key
Be careful with food labels and advertising claims that so easily mislead the consumer. Sugar is not always referred to as such on the label and it is convenient to learn to identify added sugar if you want to avoid the consumption of added sugar.
Between the many names that sugar can take on the labels of food products are: Starch, Modified starch, Caramel, Fruit juice concentrate, Cane sugar crystals, Dextran, Dextrin, Dextrose, Diastase, Ethyl maltol, Malt extract, Fructose, Galactose, Glucose, Isoglucose , Syrup, Agave syrup, Carob syrup, Maple syrup, Invert sugar syrup, Fruit syrup, Glucose syrup, Glucose-fructose syrup, Corn syrup, High fructose corn syrup, Malt syrup , Sorghum syrup, Lactose, Barley malt, Diastatic malt, Maltodextrin, Maltose, Molasses, Honey, Sucrose, Stevia (not pure), Sucrose, Trimoline and Xylitol.
Investing time at the time of purchase is investing in health
The reading the labels at the time of purchase is essential. It may be that incorporating this habit into your life may seem like a waste of time, especially when you are in a hurry, but the habit is acquired quickly and it is very likely that in a matter of days you will be doing the shopping again in record time.
However, here are a series of Tips and hints to make the task easier from the beginning and frustration can not with you.
- The sugar content of a food is listed on the category carbohydrates. Search there directly and you will save time.
- The longer the list of ingredients, more processing has undergone the product and, consequently, less natural it will be. Our recommendation is to avoid it.
- Dairy products contain a mixture of natural sugar and added sugar. Lactose is the natural sugar, a good sugar, and makes up the first 4.7 grams of sugar per 100 ml of dairy product. If the label shows a higher amount, the remainder is added sugar.
- The ingredients appear in descending order of weight. If sugar appears at the beginning of the list, we can deduce that the product is well loaded and perhaps avoiding its consumption is the best option.
Healthy substitutes for table sugar in cooking and baking
Of course, a sugar-free purchase does not mean banishing the sweet taste of your culinary creations forever. Nothing further from it. There are substitutes for table sugar that sweeten naturally those recipes in which you use them and add flavor to your dishes.
Above we have mentioned the dry and fresh fruitthe best alternative. The apple, in the form of compote, is a great substitute for sugar in cookies, biscuits, pancakes, etc. The crushed banana, better if it is ripe as its sweetness is enhanced, is excellent in confectionery preparations that require dense masses such as cakes and biscuits. And the date, magnificent sweetener.
Also spices and seeds such as nutmeg and cinnamon, which have a slightly sugary taste and can be used for beverages such as coffee, tea, or milk. Either ground fennel or vanilla bean, both have a slightly sugary taste.
The vegetable drinksUntil recently called non-dairy milks, such as coconut and almond milks add a slight sweetness to shakes, smoothies and other recipes, as well as an interesting creamy texture.
Lastly, the coconut oil it also has a slight sugary taste that is transferred to the food that is cooked in it. It can be used both in confectionery to replace other oils and butter.
With all this in mind, the task of reduce or eliminate sugar intake from the diet it should be easier. Well, with this and with the endless sugar free recipes we have posted over the years.
This is a new version of an article originally published on August 23, 2017.
Images | Wikimedia Commons, Pixabay, Pexels and USDA on Flickr
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