How to lower the sugar in your diet. Tips to replace it

When we prepare a coffee, a shake, a juice or even an infusion or a tea, the most common thing is to sweeten them with refined sugar, commonly known as white sugar. In fact, it becomes the sugar that nutritionists, endocrinologists and dentists fight the most, since its consumption tends to be quite negative for our health.

Sugar has become one of the most widely consumed foods in society over the last few decades. In fact, more and more food industries and fast food chains are adding sugar to any kind of food (both sweet and salty) to enhance the taste of all their dishes and meals.

However, you have to be careful. It has been shown that excessive consumption of sugar can be most addictive in the long term and is one of the major causes of the 30% of the world’s population being overweight.

The dangerous consequences of refined sugar consumption on health

In this sense, it goes without saying that sugar has a number of contraindications, and that its consumption should be reduced to a minimum if we want to have a rich and healthy diet. Don’t you believe it? If so, here are some of the disadvantages of eating this food:

Weight gain. Most sweets and processed foods with sugar are characterized by a high level of unsaturated fat. For this reason, sugar consumption will always be associated with significant weight gain. Heart disease. Sugar also raises blood cholesterol levels, a problem that affects the arteries, which can eventually lead to chronic hypertension. Development of cavities. Sugar increases blood glucose levels, a component that when it comes into contact with the tooth enamel, causes it to deteriorate leading to many cavities. Sugar consumption is also closely related to the appearance of diabetes. Especially in those people where their relatives have suffered from this disease.

If you want to find out more, we encourage you to read the related article entitled The Consequences of Sugar Abuse, where you will learn a little more about the unhealthy effects of regular and habitual sugar consumption on our health.

Health consequences of refined sugarPhoto: Gruizza / Istockphoto

Is it possible to substitute sugar? Some useful tips

I am sure that after reading these lines, you have realised how important it is to reduce sugar consumption considerably. However, at first it will be a rather difficult process to carry out as this food is quite addictive. Therefore, what you can do is replace it by following the following tips:

Fructose is a great ally

Have you ever had a strong urge to have a candy bar right when you wake up or when you get to work? If so, we recommend that you put up with it a little and substitute it with any piece of fruit. Its high fructose content will give you that sweet aftertaste that will help you fight your “withdrawal syndrome”, while at the same time satisfying your hunger and ingesting all sorts of vitamins and minerals. It’s all advantages!

Honey is useful for sweetening drinks

I’m sure many of you use sugar to sweeten any tea, coffee, juice or infusion. A good way to replace it is to use a small amount of honey instead. Thanks to it you will get that sweet touch that you are looking for, without abusing so much sugar, which has so many negative effects on our health.

Use of natural sweeteners such as stevia

Stevia is one of those natural sweeteners that does not contain any contraindications for our health. You can find it in most supermarkets at a very reasonable price. And the best thing is that they will add that sweet touch to any drink or food without having to abuse sugar. Tips for eating less sugarPhoto: CherriesJD / Istockphoto

Other useful tips to reduce sugar consumption quickly

We also propose other useful tips to reduce the consumption of sugar:

Opt mainly for fruit, instead of sweets and treats. To sweeten some drinks, such as milk or infusions, preferably opt for honey, molasses or maple syrup. Stevia is also interesting. Try to consume coffee without sugar, although at the beginning its strong taste may prevent you from enjoying it as you used to. Include fruits, cereals and dairy in your breakfast. It is advisable to eliminate sweets and pastries.

This article is published for information purposes only. It cannot and should not substitute for consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.