Over the last decade, the sugar war is becoming fiercer day by day. On one hand, food manufacturing moguls are dominating shelf space by more sugary foods and finding smarter ways to deceive common consumers. On another side, there are tons anti sugar campaigns and material available to know the disastrous effects of sugar in abundance.
The food corps seems like winning the war. And how come they not when you know for a fact that;
- An average family of four consumes sugar equally to 6 bags of kilograms per week.
- That it is present in 80% of the products in an average grocery store.
- That in US only 1 out of 3 kids in obese
- And 2 out 3 adults are obese
- In every 7th second a person dies due to complications of diabetes.
- 9 million People are affected by food related preventable diseases.
It is an epidemic.
That is the reason why world health organization recommend 7 teaspoons of sugar daily.
And thanks to our food system that without even trying and knowing we end up eating 40 teaspoons of sugar daily.
IT’S EVEN IN KETCHUP AND BBQ SAUCE FOR GOD SAKE.
And not in pinch.
100gm of BBQ sauce has roughly about 8 teaspoons of sugar.
And 100gm of ketchup has roughly about 6 teaspoons of sugar.
And that’s where the ‘BIG’ question arises;
How to avoid sugar in your daily diet?
In such situation cutting down from 40 teaspoons to 7 seems like a very challenging task.
Especially when the market, media and your own whole lifestyle encourages you to maintain same sugar intake. It seems like 7 teaspoons a day require an extra ordinary effort.
But there are ways through which your required intake of sugar can be managed. Even if not to ideal 7 teaspoons if through some modification you end up consuming half of what you used to (i.e. 14to 20) it is phenomenal.
There are proven 7 steps one must take maintain their daily dose of sugar to the required level.
Step 1: don’t drink sweet.
Not even fresh fruit juice.
Everything you drink sweet has surely high concentration of sugar and unfortunately only sugar. Which makes it worst than anything eating anything sweet.
Because whatever you eat have other nutrients too. Which can easily be divided into two type soluble and insoluble.
Soluble that absorbed in the body and insoluble which makes the poop.
However, when you are drinking sweet, you are filtering all insoluble nutrient and drinking highly concentrated sugar bomb.
Trust me there is no sugary drink available in the market which has less than 5 teaspoons of sugar.
Even if you are making an apple juice at home you are preparing yourself to drink 12 to 16 teaspoons of sugar and only sugar.
You know why because you have filtered out all nutrients and fiber of apples and now you drink only sugar has in it.
By the way what do think is more convenient to consume 4 apples or a glass of apple juice.
Step 2: Make your own food.
The best way to cut down sugar is to make your own food.
From more raw you start more you can control and less sugar it has.
For me, it’s like a tried and tested thumb rule.
- The packaged food contains more sugar than pre-cooked food.
- Pre cooked food contains more sugar than restaurant food (other than fast food),
- Restaurant food contains more sugar than cooking with packaged ingredient (Like ketchup sauces, canned beans etc)
- Cooking with packaged ingredient contains more sugar than raw ingredients.
I can bet it to be true for 7 out of 10 times.
Step 3: Read food labels.
In nowadays, when sugar is hidden in almost every food product you buy, you need to pay extra attention to labels regardless of the brand, taste, and utility.
Unless the packaging is shouting out loud
Here are few examples the how manufacturers try to deceive their consumers.
- here is the catch; did you notice the serving size? It is one tablespoon.
- amount of sugar per tablespoon(serving): 4g not 3g. why? because any carbohydrate which is not dietary fiber is sugar.
- which means with every tablespoon of this sauce you will be eating one teaspoon of sugar.
- the serving of one cup contains 50g of sugar.
- do you know how much sugar it is?
- it is over 12 teaspoons of sugar.
- 5 teaspoons more than the recommended daily intake in a single meal.
Step 4: Mean your sugar
Despite being a big advocate of cutting down sugar and sugar detox I eat my sugar.
But when I eat it I mean it.
I make sure it is in the most delicious pudding I can grab, or in my favorite ice-cream.
But I eat it in moderation.
And how do I balance it, I don’t eat cereals, bacons, pasta, pita, I don’t eat salad dressings or ready-made sauces.
I make my own ketchup and bar.b.q sauce (in which I can control my sugar).
Step 5: Modify your life style
Whatever your dietary objectives are, you cannot meet them while having same pizza parties.
Getting late for the job and garbing an upsize from drive-throughs and having lunch with similar people at similar places.
Better health choices have to come by better and healthy alternatives.
Do things that encourage you eat healthy and crave less. For some it could be drinking plenty of water, running a mile or eating a raw fruit or veg.
Anything that helps and supports you. even improving your sleeping habits can reduce your sugar consumption and cravings.
Step 6: Alkaline your body.
Scientific studies also prove at more you eat alkaline food it will not only alter your taste buds but also reduces physical dependency on sugar.
I myself experience the same when I was on green juice detox.
Here are some of alkaline foods based on their ph levels.
- Level 7 (neutral): tap Water, spring water, river water.
- Level 8: apples, almonds, grapefruit, mushrooms olives, peaches, bell pepper etc
- Level 9: Avocado, celery, pears, potatoes, green beans, peas, fish, mangoes, etc
- Level 10: spinach, broccoli, onions, cabbage cauliflower, carrots, lemons, lime etc.
Step 7: Use alternatives.
Like it is said earlier sugar isn’t harmful in fact it is one of the vital need of the body.
But processed sugar is,
And its abundance definitely is.
You can always replace it with other natural items nature has to offer.
For example try fruits for deserts.
Have honey in your tea.
Try dates in your shakes.
Maple syrup, honey, stevia all are way batter alternatives if used in moderation.
Thanks for staying till here.
Take good care of yourself and,
By the way do you know sugar is 8 times more addictive then cocaine.