Beware, sugar is addictive!
When you are just starting out it can feel overwhelming to cut out sugar, and I’m not going to ask you to, but I would like to help you choose better alternatives than the white stuff you may be consuming at the moment. At the same time I want to dispel the myth that fat makes you fat, it is in fact sugar that’s the culprit. Eating too much sugar can lead to weight gain and type 2 diabetes.
But not all sugar is created equal, some sugars are slightly better than others.
Personally I don’t eat much sugar simply because I feel better when I don’t. In saying that, if I do feel like something sweet I will usually eat a piece of fruit or make something myself.
There are natural sugars in most foods: fruit, vegetables, grains, dairy, and eaten in their natural whole form, they are OK. It’s when they are processed and separated, that they become a problem. For example when you juice a piece of fruit the juice is pure sugar in the form of fructose.
The other problem is added sugars. Sugar in the form of white sugar and syrups is added to nearly all processed foods, like biscuits, cakes, yoghurt, sauces, dressings, just to name a few. Processed foods lack the nutrients that fresh foods have which gives them flavour, so manufacturers add sugar to make them taste good. Another reason to cut back on packaged foods.
The first step to creating better health is to swap to a better quality of sugar while at the same time reducing the amount of sugar you are consuming. Cutting down your sugar will have a big impact on your weight and energy levels.
So if you have these sugars at home swap them out for better quality:
White sugar, raw sugar, brown sugar, golden syrup or artificial sweeteners – these have all been highly processed, bleached and contain no nutrients. They will actually pull nutrients, especially minerals, out of the body if you eat too much.
Substitute them with the sugars that I use at home. Please note: even though they are better options than refined white sugar, they are all still sugar so must be eaten in moderation.
- Honey: local raw unfiltered is best.
- Stevia: a herb and natural sweetener. I personally don’t like the taste, but a great alternative if you are trying to lose weight or diabetic.
- Rice malt syrup: a good brand in Australia is Pure Harvest, found in health food aisle in supermarket.
- Maple syrup: sugar from the maple tree sap and contains some nutrients. Make sure it is 100% pure not the cheaper maple flavoured syrup.
- Molasses (black strap): thick syrup left after the sugar can has been processed and the white sugar crystals have been removed. Contains vitamins, minerals and enzymes with a strong flavour.
- Rapadura (also known as Jaggery, Panella or muscavado): made from evaporated cane sugar and still retains some of the nutrients from the sugar cane plant. Available in sugar aisle in supermarket.
- Coconut sugar: from the flower of the coconut tree. Available in Coles & Woolworths, sugar aisle.
- Coconut nectar/syrup: produced from coconut palm blossoms. This is probably my favourite tasting sweetener. You can get it from your health food store or order online. It tastes like toffee!
To sum it all up.
- Reduce the amount of sugar you are eating. Too much sugar is not good for you, it’s a treat no matter which sugar you choose.
- Eat fruit in its whole form.
- Eat sugar that has as little processing as possible and still retains some nutrients.
- To reduce sugar cravings eat more protein and healthy fats.
- Stay away from artificial sweeteners.
Note: STAY AWAY FROM ALL ARTIFICIAL SWEETENERS CONTAINING ASPARTAME. These are all made from chemicals and are neuro-toxins, which means they affect your brain. Just avoid them at all cost, for your health’s sake. If you use them now you can easily swap them for Stevia which you can find in your local health food store.
If you would like to read more information about artificial sweeteners here are a couple of great articles by Dr Mercola
http://www.mercola.com/article/aspartame/hidden_dangers.htm
Want to know more about how to gain more energy, lose weight or just feel better? Then come and join in the conversation in my private Facebook group. We are all about Food, Mindset, Connection and Support. We are waiting to welcome you!
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Until next time. Happy swapping!