8 Essential Tips to Eat Sugar-free + 3 Recipes and Schedule
Sugar-rich food products increase the risk of tooth decay, cardiovascular disease, type 2 diabetes and weight gain. Sugar-free food is good for health in that respect.
But even if you eat completely healthy, you still get sugars inside. In this article, I give you several tips to drastically reduce your daily sugar intake.
What you learn in this article is:
- What I really mean with sugar-free food and drinks
- Why sugar addiction is bad for your health
- How you can avoid being fooled inside the supermarket with 2 tips
- How many hiding names food manufacturers use for sugar (the number is higher than you think
- 3 Delicious sugar-free meal recipes
Why you want to eat sugar-free as much as possible
If you’ve ever tried to cut down on sugar, you know how incredibly difficult it can be. On some days it even seems impossible to eat sugar-free. Why is it that your brain has such problems with reducing sugar?
Sugar causes opiate-like effects and affects dopamine activity in the brain’s reward center. Sugar is admittedly not as addictive as drugs, but there is some resemblance (source).
Added sugar in food products is the worst ingredient in the modern Western diet. Sugar is preferably added in half of all foods in the supermarket. Added sugars have harmful effects on our metabolism and provide a greater risk of various diseases of the diseases (source).
Many inhabitants of Western countries consume enormous amounts of refined sugars, in some countries about 67 kg per year. That is on average more than 500 calories a day alone of sugar.
In the timeline below (source) you see that the consumption of sugar and the increase of obesity in the Western world are interrelated:
The exact amounts of sugar vary from research to research, but it is clear in any case that we eat more sugar than is good for us (source).
Several studies show that consuming large amounts of sugar can lead to serious metabolic disorders, including insulin resistance, bad cholesterol levels, high blood pressure and a disturbed blood sugar level (source, source).
In the video below the dangers of added sugars: “How sugar affects the brain – Nicole Avena”.
What I really mean with sugar-free food and drinks
Of course, total sugar-free life is nonsense, the main point is that you try to avoid fast sugars as much as possible and that is very different from being 100% sugar-free through life.
Something that is also virtually impossible.
The added, quick sugars in refined food are covered by simple carbohydrates and you want to reduce them. It would be absurd to demonize all foods with carbohydrates.
Multiple carbohydrates are full of nutrients and fiber and contribute to the supply of energy for the body and the brain. They also have a low glycemic index value which means that they are slowly broken down, causing the blood sugar level to rise and fall slowly.
Eating too many multiple carbohydrates is not wise if you want to lose weight. In that case, the low-carbohydrate diet can provide a solution. This diet is effective for weight loss and has countless health benefits (source, source).
Fast sugars, or simple carbohydrates, are found in sweet drinks, fruit juices, pastries, white bread, white pasta, white rice, etc. The daily eating of large amounts of simple carbohydrates can lead to overweight and type 2 diabetes (source, source).
But fast sugars also cause large peaks and deep valleys in blood sugar levels. We also call this the blood sugar roller coaster. These fluctuations can result in you quickly getting hungry and eating again (source).
Refined products are almost always deprived of vitamins, fibers and minerals. The simple carbohydrates only deliver calories. In other words, they are empty calories and that is one of the reasons why they are so unhealthy (source).
Tip # 1: read the nutritional value table carefully
Many food labels of products in the supermarket are advertised as healthy, while they are actually rare.
Think of attractive and healthy eye packs that are often full of vitamin claims.
Often, in refined foods, consciously small amounts of ingredients are processed that are considered to be healthy. Think of vitamins, minerals and omega 3 fatty acids. This is done purely for marketing reasons (clean-labeling) so that they can advertise on the packaging.
In most cases, the amounts of these healthy nutrients are negligible and do not compensate for the harmful substances and sugar-rich amounts in this type of products.
In this way, smart marketers can deceive parents who think they are making healthy choices for themselves and their children.