Sweets you can eat

Sweets you can eat

Sugar, such as fructose in fruit and lactose in milk are safe alternatives as long as they are consumed in their original food form.

The sugar in fruit is in proportion to the amount of fiber and other nutrients in it.

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Sugary restaurant food

Many types of takeout or eat-in cuisine are smothered in sauces or coatings made with added sugar. Examples include sweet and sour pork, glazes, condiments, and pasta sauces.

Simple-carb sweet treats

Pastries, cookies, muffins, and other white-bread, refined-flour treats are dense with added sugar, but with little nutritional value.

Instead, eat whole grains as they provide complex sugars that are absorbed more slowly.

Going sugar-free

Going cold turkey on sweet stuff can lead to intense withdrawal symptoms such as headaches, anxiety and mood swings.

It may be better to wean yourself off it one step at a time, so your body can adjust.

Sugar replacements

Artificial sweeteners like aspartame or saccharin my lead to increased hunger, weight gain and diabetes.

Refined white sugar

The bloodstream absorbs this simple sugar quickly, causing surges in blood glucose and insulin levels.

Refined sugar can be found in many food products, from ketchup to bread to salad dressing.

Molasses, honey and maple syrup have the same harmful effects as white sugar.

Sugar detox

Weaning yourself from sugar can be tough because sugar hides in so many foods. Sugar is addictive, but it is worth trying to eliminate it from your diet.

Reduce table sugar

If you're used to adding sweetener to your food and drinks, consider easing out from the habit.

If you add two spoons of sugar or honey in your tea or coffee, cut it back to one sugar for a week, then to zero. Consider doing the same on your cereals or pancakes.

The dangers of sweet stuff

One teaspoon of sugar contains 16 calories. The average person eats 22 teaspoons of sugar daily, which can add hundreds of calories without any nutritional value. 

  • Sugar raises and then drops your blood glucose levels, leaving you fatigued, forgetful and irritable.
  • Extra sugar increases your risk of obesity and may set you up for diabetes.
  • The more added sugar a person takes in, the higher the risk of dying of heart disease.
Give up sugary drinks

Sweetened beverages contain sugar that adds calories without satisfying hunger. One can of cola contains nine teaspoons of sugar, a third more than the six teaspoons daily limit.

Substitute fruit juice for fruit-infused bottled water or water with fresh fruit slices added to it.

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RELATED IDEAS

Added Sugar vs. Natural Sugar
  • Added sugar is unfriendly to our health. It can be found in most food products we come across. It is absorbed by the body quicker unlike natural sugar.
  • Processed food is digested quickly as soon as it enters out intestine while fiber-rich foods break down slowly and travel farther down the digestive track making us feel fuller.
  • Foods containing natural sugar and fiber allow the body to feed the healthy bacteria in our gut and supports the health of our own microbiome.

Dried Fruit, Oats and Coffee: Answers to Your Sugar Questions

nytimes.com

Organic junk food is still junk food

From a macronutrient perspective, organic junk foods are often identical to their conventional counterparts. 

They tend to be equally high in sugar and low in protein and fiber, which makes food less satiating and more likely to cause health problems long term.

Organic Snacks Aren't Necessarily Healthier Than Junk Food

huffpost.com

The Paleo Diet

The basic concept of the paleo diet is to eat whole foods and avoid processed foods.

Studies suggest that this diet can lead to significant weight loss and major improvements in health.

The Paleo Diet - A Beginner's Guide + Meal Plan

healthline.com

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