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Last week, we shared with you a list of 7 Foods to Reduce in Your Diet. These seven foods included sugar, dairy, meat, coffee, unhealthy fats, salt and chocolate.
Today, we will expand on why you should avoid or reduce your consumption of sugar.
The United States is the largest consumer of sweeteners, and one of the largest global sugar importers. The average American consumes more than 130 pounds of sugar and sweeteners per year.
Sugar is found in many products that could be considered “healthy” like canned vegetables, baby food or cereals. Sugar is often presented with fancy names like corn syrup, dextrose, maltose, glucose or fructose. A crunchy peanut butter “healthy” bar has 21 grams of sugar, or 5 teaspoons.
Overconsumption of refined sweets and added sugars found in everyday foods has led to an explosion of hypoglycemia and type 2 diabetes.
Glucose is a type of sugar that provides energy to every cell in the body. Our bodies normally maintain blood glucose level within a narrow range. A poor diet, especially one with an excess of refined sugars, can cause gradual breakdowns in our bodies’ ability to manage blood glucose levels. This may cause a roller coaster effect implicated in the onset of type 2 diabetes.
Worldwide, more than 371 million people have diabetes. Experts say that by 2030 this number will increase to more than 550 million people. The rates are increasing in every country each year, and it’s estimated that about half of the people with diabetes are not diagnosed.
When people lose the ability to maintain a steady blood sugar level, the entire body is affected. Maintenance of blood sugar is controlled by the hormonal system, which is interconnected with many other vital systems, including the reproductive system, adrenal glands, thyroids and pineal glands. A failure to control blood sugar levels can create an imbalance in the entire organism.
All of this can be prevented by maintaining a balanced diet and nourishing ourselves with milder forms of sweet vegetables. We don’t need a big sugar hit from a candy bar or soda to boost our energy levels.
More people have begun to understand the need to find alternatives to sugar, creating a demand that has led to the creation of artificial sweeteners.
Here are 7 sugar alternatives that may be less harmful if you are conscious about your intake. We also encourage you to do some research and select the one that suits your needs.
- Agave Nectar: This natural liquid sweetener is made from the juice of agave cactus. It is 1.4 times sweeter than refined sugar, without creating a sugar rush. It is less disturbing to blood sugar levels than white sugar.
- Brown Rice Syrup: This is brown rice that has been ground and cooked, converting the starches to maltose. Brown rice syrup tastes like moderately sweet butterscotch.
- Date Sugar: Finely ground, dehydrated dates maintain this fruit’s vitamin, mineral, and fiber content. If you like the taste of dates, this will appeal to you. Date sugar comes in granulated form.
- Honey: Honey is one of the oldest natural sweeteners. Raw honey contains small amounts of enzymes, minerals, and vitamins.
- Maple Sugar: When the sap of the sugar maple is boiled for longer than is needed to create maple syrup, and the water is evaporated, we are left with solid maple sugar.
- Molasses: Organic molasses is probably the most nutritious sweetener. Molasses imparts a very distinct flavor to food. It’s a good source of iron, calcium, magnesium, and potassium.
- Xylitol: This is a sugar alcohol found in many fruits and vegetables and extracted from corn or birch wood to make a sweetener that is similar in taste to sugar but with about 40% fewer calories.
We hope you found these alternatives useful. Remember that no two diets are the same, which makes research very important.
You can call us at 1-800-299-7917 to make a virtual appointment with Doctor Rigoberto Perez Diaz, or visit our website www.salud.bz, we will gladly assist you. Remember to follow us on Facebook and Instagram and do not forget to tune into our daily program SALUD TV.