Refined sugar vs. naturally occurring sugar in fruits...
It is not "fat" that makes you fat, but it is the "sugar" which makes you obese. Did you know that cutting down on sugar is difficult than quitting cocaine?
Sugar processed & packed has occupied most of the shelf life space in the supermarkets & today processed sugar foodstuff is found in 90% of the items you intake daily. Be it your:
- Baked stuff
- Low fat products
- Dairy products
- Confectionery products: Candy, Chocolates.
- Ready to Cook products: Soups, Premixes of ice cream & sweets.
- Packed beverages: Colas, soft drinks & Juices
Refined sugar consumption is like an addiction, which is more severe than cocaine & alcohol addiction. Reducing the refined sugar intake can help not in rapid weight loss but also gives us an opportunity to move towards healthy options.
SUBSTITUES TO SUGAR
- Replacing sugar with honey & Jaggery.
- Using maple syrup & stevia.
- Healthy snacking options like roasted peanuts, peanut butter, natural almond butter, roasted dry fruits, boiled corns.
Health Issues Associated with Refined Sugar
Consuming too much of sugar will not only make you obese but may cause many other problems too. An obese body is the main cause of many diseases like Type 2 Diabetes, Cardiovascular diseases, Weak Digestion.
Other problems are:
- Tooth Decay
- Type 2 Diabetes
- PMS & PCOD
- Yeast growth in women's part
- Anxiety & Depression
- Addiction & Cravings.
It is important to take care of your Childs Nutrient Intake
Shifting to Naturally Occurring Sugar
Naturally Occurring Sugars are usually available in fruits, milk, vegetables like sweet potatoes. Shifting from refined sugar to naturally occurring sugar can be a good alternative rather than relying on sugary items like soft drinks & baked items as the natural sugars present in food products affects the way sugar is broken down in the body, as the sugars are bond with other nutrients like fibre, proteins & fat, which changes the metabolism of the sugar.
Naturally Occurring Sugar in wide range of Fruits
The best & easiest way of shifting from refined sugar to naturally occuring sugar is to shift from drinking juices to eating wholesome fruits.
Naturally occurring sugar in foods doesn't give a spike in the blood glucose levels unlike the products with refined sugar or processed meat.Increased consumption of food containing refined sugar also increases the triglycerides & fat in the body.
A cup of yogurt is definitely better than consuming a glass of soda as the protein in yogurt doesnt allow the sugar to get processed quickly, ie doesnt give a spike in glucose levels.
Suggestions & Recommendations
US Dietary Guidelines suggest cutting down on sugar intake & shift to foods that naturally contain sugar along with some spices like cinnamon to add flavour.
It is highly recommended to eat sugary foods with protein or fat, which will change the processing of the sugar in the human body so as to reduce the sudden rise of blood glucose levels.!!