Posted On: 2022-02-16 06:26 AM
The sugar in our diet can stimulate areas of our brain that make us crave more, but it can also cause irritability, sluggishness, and aggression. There's no doubt that too much added sugar is detrimental to your health. Sugars are rapidly absorbed by the body in sweetened drinks and foods like soda, candy, and energy drinks. Consuming foods and beverages with added sugar frequently can harm blood sugar control and increase your risk of developing type 2 diabetes.
It has been proven that eating excessive amounts of sugar is associated with obesity, heart disease, type 2 diabetes, high cholesterol, liver disease, and high blood pressure, among other diseases. It is also believed that sugar blocks memory receptors, causing one to forget things more easily and worsening depression and dementia. Furthermore, sugar is known to dehydrate the skin, which results in wrinkles and dark circles that make one appear older.
The World Health Organization (WHO) recommends limiting added sugar consumption to less than 25 grams per day.
Largely, consuming sugar free foods is beneficial in the following five ways:
Ø No headaches
Ø Loss of weight
Ø Lower mood swings
Ø A feeling of energy
Ø Improved skin health
How does lowering sugar intake work?
Sugar-free eating isn't just about losing weight, although it may be a motivator. Eliminating refined sugar has plentiful benefits for the body and mind, so here are some reasons to quit sweet things.
Ø Nutritious sugar-free foods, such as fruits:
Many of our needs are met by fruits. Additionally, fruits hydrate us and provide us with fiber, which gives us energy. They are packed with vitamins, minerals, and antioxidants. If you're looking for fruit that has a low sugar content, berries are a great choice. Approximately, half of your daily recommended vitamin C intake comes from strawberries. They have 7 grams of sugar and contain more than the daily recommendation of Vitamin C. Like many other berries, strawberries contain a large amount of fiber and very little sugar. There are still other sugar-free fruits available such as grapefruits, avocados, oranges, honeydew melons, lemons, and limes.
It is a myth that peaches are sweet despite only containing about 13 grams of sugar per medium-sized fruit, so, one can try this too.
Ø Sugar-free yogurts:
The best kind of yogurt is plain yogurt and it can be a delicious and nutritious way to start the day. If you prefer plain unflavored yogurt, whether it's low-fat, whole milk, Greek or Icelandic, there's no added sugar in it. You can get a lot of energy from yogurt due to its high protein content. Protein is crucial for individuals with diabetes, as it slows down the influx of glucose into the bloodstream. In addition, it helps you feel satisfied and full after eating.
Ø Treat yourself to some sugar-free candy:
A few sugar free candy contain significant calories, and some are high in saturated or trans fats as well as carbohydrates. There is no doubt that sugar alcohols like sorbitol, xylitol, and mannitol don't have the same impact on blood sugar levels as other carbohydrates. So, sugar-free candy with most of the total carbs coming from these alcohols will typically have a smaller effect on your blood sugar.
Ø Sugar-free foods for diabetics:
A sugar-free diet does not necessarily lower blood sugar levels. While starch isn't sweet, it will raise blood sugar levels. Diabetes sufferers, however, should opt for sugar-free foods sweetened with artificial sweeteners rather than sugar. Diet sodas, for instance, are sweet beverages without carbohydrates that taste great. A diabetic diet can be spiced up with artificially sweetened foods because artificial sweeteners do not raise blood sugar levels.
There are only a few foods that do not contain any sugar, such as animal proteins like chicken, fish, eggs, cheese, and fats like oils.
Vegetables such as leafy greens, tomatoes, zucchini, onions, and green beans do not have a lot of carbohydrates, so they are ideal for diabetics on a sugar-free diet.
The wrong foods to avoid if you want a healthy lifestyle
Whenever you can, avoid things that are prepackaged like chips, candy, cookies, and other things with an extended shelf life. Have plenty of vegetables, fruit, and protein-rich foods such as chicken, turkey, and fish.
It is best not to supplement your diet with added sugars or sugar substitutes featuring "ose" endings like fructose, glucose, etc. The individual may have no choice but to take it in a medical emergency or when he or she is too weak.
Furthermore, it is best to avoid anything labeled "fat-free" since most of the time sugar is added. It doesn't mean that something is sugar-free if it contains added sugar.
Here are some more options that you can consider about your dietary needs:
Ø Coconut water
Ø Unsweetened applesauce
Ø Dried fruits without added sugar
Mirchi.com, a big commerce merchant, can help you with a wide array of gifts covering sugar-free sweets, sugar-free chocolates, and sugar-free peanut butter balls, as well as sugar-free jams and jellies and sugar-free cookies. Additionally, shoppers can order diabetes foods here and find discounted prices on drinks, sauces, snacks, and more. Visit Mirchi.com today to see how we're different from the rest!