It’s no secret that sugar is bad for our health, and yet, it’s not so easy for some of us to give it up just like that. The problem with foods and drinks with too much added sugar (not the naturally occurring sugar in fruits and dairy) is that while they’re highly caloric they don’t have nutritional value. Translation: it isn’t a lasting source of energy.
So, when you consume such foods and drinks you don’t feel full easily as you would with natural alternatives rich in vitamins and minerals. And this, in turn, makes you want to eat and drink more. Given the caloric value, eventually, this leads to weight gain. And if that’s not detrimental enough, sugar can also lead to developing an addiction that manifests in cravings.
In addition to obesity, high sugar intake is also the source of serious health risks such as type 2 diabetes, tooth decay, gum disease, heart diseases, hypertension, inflammation, a weakened immune system, non-alcoholic fatty liver disease (NAFLD), and non-alcoholic steatohepatitis (NASH). These, in turn, increase the danger of heart attacks and strokes.
Here’s a simple guide for you on how to cut down on sugar to feel better, more energized, avoid adding extra kilos on your waistline as well as prevent the aforementioned risks.
Sometimes people with a sweet tooth lack the motivation for being more prudent with their diet choices. If this sounds like you, it’s good to know you’re not alone, and instead of giving up the sweetness altogether, there’s a healthy sugar alternative that can help you out – low-calorie liquid stevia substitute.
If you want to try this healthy yet sweet product, make sure that you buy from trusted distributors. This way you’ll ensure that you get quality, i.e. a product that is 100% natural, pure and doesn’t contain any artificial ingredients. This guarantees you can count on various natural benefits because stevia is plant-based, extracted from the leaves of the Stevia rebaudiana plant.
These are famous for containing the glycoside molecules like rebaudioside A and stevioside which are at least 250 times sweeter than regular sugar. Furthermore, this healthy alternative has low caloric intake, as it’s basically carb and calorie-free. Along with xylitol, it’s an option that’s much healthier than aspartame and sucralose.
The way powder or liquid stevia could help you out diminish the risks is by not leading to obesity, inflammation, cardiovascular issues and cholesterol because of the low caloric intake.
Besides, you’d even get to cut down on the need for sweetener, since the daily maximum recommended amount of stevia is 4mg per kilogram of body weight. So, if you weigh about 70kg you could consume up to about 280mg, i.e. 40 packets daily – considerably a higher amount than the acceptable daily amount of artificial sugar.
It has also been shown in studies that it can improve the sensitivity to insulin as well as help with the body’s management of blood sugar. In case you’re also eco-aware and want to implement more sustainable products in your life, this is a great choice because it has a smaller carbon footprint than beet and cane sugar.
In terms of recipes, you can use your stevia liquid or powder with your tasty drinks like shakes, smoothies, tea, yogurt and coffee, or baked goods. Of course, remember to mind the conversion product chart when substituting the sugar with the adequate amount of this sugar alternative.
You know some processed foods like candy, milk chocolate bars and some types of cookies are high in sugar. But you may not be aware that snacks in the example of granola and protein bars, as well as dried fruit, can also be just as bad.
This is why it’s important to limit your processed foods, carefully inspect the ones you buy, and know the various types of added sugar to avoid. Some of the most common names you ought to pay attention to are: dextrose, rice syrup, corn syrup, invert sugar, sucrose, molasses, caramel, crystalline fructose, and maltose.
If you’re still looking for a quick hunger fix, it’s advisable to switch them with fresh fruits and nuts. As for the source rich in vitamins and minerals that would keep you satiated longer, that’s what a hard-boiled egg is for.
Same as with the supposedly healthy foods, you should pay attention when something is labelled as low fat because it might turn out to be worse than full fats in terms of sugar and calories. If you want to cut the sweetness cravings with something truly healthy that would also increase your energy, the good fats in avocado and olive oil are great options.
You probably know the importance of staying hydrated. But that doesn’t mean that soda, energy drinks or tonic are going to have the same effect as good old water. Besides being rich in sugar, they don’t offer as much hydration as they should.
Along with the water, you could also add freshly blended juices to your menu, as in the example of the revitalizing green juice, herbal teas like hibiscus and chamomile sweetened with liquid stevia substitute, and some coconut water that’s low in calories but rich in potassium.
The best way to stop consuming sugar is to throw out all the sugar stacks of sugary foods and drinks you have at home. It sounds pretty simple but that’s only because it’s true. The farther it is from your eyes, the easier you can forget it!