What is sugar
Sugar is sucrose, a molecule comprised of 12 atoms of carbons, 22 atoms of hydrogen and 11 atoms of oxygen. Sucrose is comprised of fructose and glucose. Simply speaking, its a carbohydrate that is produced naturally in plants such as sugar cane and sugar beets. It is then processed to get the refined sugar.
Why should you cut down refined sugar
Sugar is an empty calorie. Empty calories are foods that provides high amount of energy with very little or zero nutritional value. No healthy fats, no proteins, no enzymes, no vitamins, just empty calories that are quickly digested by the body and usually causes imbalance in your sugar level. Sugar that doesn’t get broken down by the body will be converted to fat and hence the weight gain. It is also bad for your teeth because it provides easily digestible energy for the bad bacteria in our mouth.It weakens your collagen and elastin (These are proteins that makes the skin supple and soft ) so makes your skin dull and loose. Gives rise to wrinkles and creases in the skin. So, in short , sugar is ageing your skin..Mind it Ladies !
How to cut down
Start off small – If you are eating two sugary snacks a day, cut back to one. If you usually add 3 tsp of sugar in tea/coffee, cut back to two. Cut a little bit more each week. Soon your taste buds will adjust to lower amounts of sugar and you will be used to not adding any sugar at all.
Check the food labels – Make it a habit to start checking the labels of the food. Sugar is not only added to the obvious things like chocolates, cakes, colas and cookies. It is also added to things like flavored yogurt, chocolate milk, sweetened breakfast cereal, fruit drinks, granola bars, nut butters, ketchup, sauces, crackers, breads etcWords to look out for on the label are high fructose corn syrup, cane syrup, molasses, sucrose ( or any word ending in “-ose” )The ultimate goal is to teach yourself how much sugar you are consuming and becoming aware of the amount.
Substitute sugar with healthy alternatives – If you have a sweet tooth, try satisfying your sweet cravings with healthy alternatives like fruits, jaggery, organic honey, dates, raisins, dried figs, dark chocolate ( one square a day ), seasame/peanut chikki, home made dry fruits balls(laddoo), hung sweet curd with fruits and nuts, puran poli etc
Add healthy fats and proteins – Sugar is addicting and it is usually our go-to when we are starved or tired. Instead of reaching for that sugary snack, may be we can munch on almonds, cashews, walnuts, pumpkin seeds etc. Basically something more substantial that wont spike our blood sugar levels. Adding healthy fats and proteins keeps us feeling fuller for longer and helps to curb sugar cravings.
No sugar challenge – Set an achievable goal for cutting down on added sugar and then take the challenge with your family or a friend. Start small and see how far you can go.
Cutting down sugar is a lifestyle change. There is no need to deprive yourself completely else you will become miserable. You just have to be mindful about it. If you have successfully cut down, share your success story with others too.
