First you must understand that sugar is a type of carbohydrate that our cells use for energy. Our bodies also break most starches down into sugars. The type of sugar and how much of it you consume can affect your health.
Simple sugars like those in honey, the sugar we use to sweeten drinks and bakes as well as fructose – the sugar found in fruit – raise blood glucose levels quickly. Generally, the more complex a sugar or starch is, the harder your body has to work to break it down.
That’s why dietitians advise you to avoid refined carbohydrates and sugars and recommend wholegrain starches and natural sources of sugar instead. Even though they all get broken down into simple sugars and converted into energy, more complex carbohydrates from unrefined foods keep blood sugar levels stable. Although they can be high in sugar, fruit and vegetables also provide essential nutrients and fibre to keep our bodies healthy and prevent disease. For most of us going sugar free means cutting out added sugar, whereas others are happy to add sugar as long as it’s unrefined natural sugar like raw honey or maple syrup. Some people are stricter and even treat fruit as forbidden.
If you’re eating less sugar to lose weight, sweeteners like Xylitol and Stevia are great low-kilojoules substitutes. If you’re trying to curb a sweet tooth, rather cut them out, as they can trigger cravings. An easy way to avoid added sugar is to eat as little processed food as possible – that way you know exactly how much sugar is going into you food.
Foods to avoid when on a sugar-free diet are: fizzy cool drinks, tomato sauce, sweet chilli sauce, salad dressing, flavoured yoghurt, fruit juices, sweets, dried and canned fruit, jam, chocolates, cakes, pastries, most breakfast cereals, energy bars, alcohol, honey molasses, corn syrup and most processed foods. I quit sugar by Sarah Wilson is a good recipe book for cooking ideas.
Benefits of going sugar free:
1. Weight loss: High sugar consumption is a top cause of obesity and weight gain. If you’re looking to lose weight, eating less sugar is a good place to start.
2. Energy levels: Simple sugars increase blood glucose levels very quickly. Which boosts energy levels for a limited period before they crash, leaving you feeling lethargic, increase and stabilise energy levels by eating low-GL foods. Good fats and lean proteins.
3. Overall well-being: People who go sugar free say ditching the sweet stuff improves their sleep, leaves skin looking more radiant and boosts immunity.
Lizel Brits 072 2743 7707
