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]]>Regular Fruit
So there’s this idea that healthy sugar is better than artificial sugar, and that’s obviously true. But people hear this and then go overboard with their consumption of natural sugars, such as when they’re eating fruit. Fruit are healthy in moderation, but too much isn’t good for you because of all the sugars they contain.
Fruit Juices
Since we’re all about fruit right now, let’s discuss fruit juices such as orange juice or apple juice. If you go for the store-bought variety, you’re dealing with organic sugars and also added sugars, making it truly an unhealthy drink. This is contrary to what people believe when they drink it excessively, because they associate fruit with good nutrition.
Frequent Coffees
The thing about adding occasional spoonful of sugar to your coffee is that it never feels like a lot in the moment. But when you add up all of those coffee breaks together, you have yourself a series of sugar highs that can’t be good.
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]]>Salad Dressings
Salad is generally considered as one of the healthiest foods on the market, but you can ruin it with unhealthy toppings, including salad dressings loaded with hidden sugars.
Tomato Sauce
Ketchup and tomato sauce are also popular condiments that many people use on a daily basis, but you should carefully check the label before buying them because they often contain extra sugar.
Vitamin Water
Many people trying to quit soda have a habit of turning to vitamin water, sports drinks, iced teas, and similar drinks. They may be healthier than carbonated drinks, but you should keep in mind they also have pretty high sugar content.
Crackers
It’s pretty surprising to find sugar in savory items, and crackers happen to be one of them. To make sure they’re as healthy as possible, look for a whole-wheat version.
Dried Fruits
Dried fruits are not as healthy as fresh ones for several reasons, and one of the most obvious differences is added sugar that many brands of dried fruit contain.
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]]>Carving Comfort Foods
Being addicted to sugar doesn’t mean you’re only addicted to eating sweets and desserts. Sugar addiction can also make you crave comfort foods like pizza, burgers, or pasta because they are high in calories, sugar, and fat and can also quickly satisfy our cravings.
Eating Sweets After Every Meal
People who are used to eating a dessert or anything sweet after every meal should also consider reducing their sugar intake because this may be a sign of sugar addiction. It’s absolutely fine to treat yourself with sweets sometimes, but this is not something you should do on a daily basis.
Experiencing Symptoms of Withdrawal
People who are addicted to sugar are likely to experience headaches, nausea, and tiredness after reducing their sugar intake. This is a normal body reaction and a sign of withdrawal after we cut out sugar abruptly.
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]]>Understanding Sugar Better
Eating sugar makes our brains produce dopamine, a neurotransmitter also known as the reward chemical. When you don’t eat sugar that your body is used to, you don’t get the dopamine fix and can experience side effects, including headaches, mood swings, nausea, anxiety, food cravings, and more. This is not pleasant at all and can make going sugar-free very difficult, mentally and physically. Your strongest weapon is patience, as these symptoms will go away in two to three weeks, we promise.
The good news is that, if you’re healthy, it’s not necessary to cut out sugar completely. Sugar can’t harm you a lot if consumed moderately and if you don’t have chronic diseases like diabetes and insulin resistance. It’s important to base your diet on healthy foods so an occasional treat won’t have a devastating effect on your body.
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]]>Can honey be considered a superfood? Dating back to Ancient Egypt, honey can be a great addition to a versatile diet. On its own, it’s probably not as healthy. A tablespoon of honey, which has 21 grams, contains 17 grams of sugar and none of the fat and protein. It’s a great source of minerals like calcium, copper, iron, and zinc, and also B vitamins.
Honey has several health benefits. It can soothe a cough as effectively as some medications, it can help to treat irritable bowel syndrome, and is known for promoting reproductive health. It’s not a common allergen, but some people are allergic to it.
Eating a teaspoon in the morning can give you the energy to start the day, but don’t eat too much of it if you’re watching your sugar and carb intake!
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]]>Dextrose
Dextrose is a simple sugar that’s used as a sweetener in baked goods. The body is able to absorb it very quickly and turn it into energy, but it can also easily raise blood sugar levels.
Fructose
Fructose is a natural sugar that can be found in found in some fruits, vegetables, honey, and even some candy and soda. Most people believe that fructose is not harmful because it’s natural, but studies suggest that it could be even more damaging than glucose. Fructose is harder to digest and consuming too much of it can lead to obesity.
High Fructose Corn Syrup
As we’ve mentioned, consuming too much fructose can lead to health issues and this syrup is packed with it, plus it’s highly processed. Corn syrup can be found in candy, salad dressings, junk food and soda and it’s best to consume it in moderation.
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]]>Stevia
Stevia is a natural sweetener derived from a plant that grows in Brazil. It’s over 200 times sweeter than sugar and comes with zero calories, which makes it very popular among those who are watching their calorie intake.
Splenda
Splenda is artificially made by changing the molecular structure of sugar to make it sweet with as little calories as possible. A teaspoon of splenda has only two calories, and it’s 400-700 times sweeter than regular sugar.
The Verdict
Both sweeteners are great alternatives to sugar. They share many of the same qualities: they are very sweet so you need a tiny amount, they don’t make your blood glucose level rise rapidly as sugar does, and they’re both safe for diabetics or people at risk of developing diabetes. You can use whichever you personally prefer and know that you’re making the right choice compared to the use of regular sugar.
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]]>Avoid Sugary Drinks
Don’t forget that a lot of drinks we consume on a daily basis contain added sugar. Sodas, flavored water, energy drinks, most fruit juices, and even smoothies are often packed with sugar so it’s best to avoid drinking them.
Eat Fruit
There’s no need to ignore sugar cravings if you introduce healthy swaps into your diet. When you want something sweet to eat choose fresh fruits like berries, bananas, or grapes instead of chocolate.
Be Careful With Processed Foods
We often forget that sugar lurks in some unexpected foods such as store-bought dressings and sauces, instant oatmeal, granola, nut butter, and more. Be careful when eating these foods, or even better, find healthier alternatives by preparing your own granola, oatmeal, and homemade dressings.
Cook Your Meals
Eating out is always more convenient and enjoyable but the truth is that most restaurant meals are high in sugar, even those that seem perfectly healthy. The best ways to ensure that you’re eating healthy is to cook your own meals on a daily basis.
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]]>Stay Active
Chances are you’ll be tempted to take a nap after eating too much sugar, but try to resist this temptation. Stay physically active by taking a walk or doing some low-impact exercises, because this will lower blood sugar levels and boost your energy.
Hydrate
It stands to reason that keeping your body hydrated is crucial after eating too many sweets, because sugar can lead to dehydration. Drink plenty of water or tea with lemon and avoid consuming alcohol or caffeine as they’re likely to make the symptoms of a sugar crash even worse.
Eat Healthy Foods
Just because you ate too many sweets this one time doesn’t mean you should punish yourself by restricting healthy food. Eat again once you’re hungry, but try to focus on protein-rich foods and healthy produce like veggies, because they’ll help you reverse a sugar crash faster.
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]]>Action on Sugar, a charity based at Queen Mary University London, wanted to see how much sugar there is in chain coffee shops’ hot chocolates and lattes, and the results they got were even worse than anticipated.
When you’re ordering a vegan version of delicious latte or hot chocolate, there’s no way to know how much sugar there is in the non-dairy milk they use. Due to the lack of labeling, these hot beverages are often so high in calories and sugar that probably nobody would order them if they knew.
The option with the highest amount of sugar and the most calories is Starbucks’ venti Signature Caramel Hot Chocolate with whipped cream, made with oat milk. The drink contains 93.8 grams of sugar and 758 calories, which is basically half of your total daily needs in just one drink that can’t really replace a meal. The amount of sugar in it is way more than what you need in a day!
#ToastedWhiteChocolateMochaWhen it comes to lattes, the highest sugar and calorie content was found in Starbucks venti Gingerbread Latte with oat milk — 523 calories and 14 teaspoons of sugar.
The other chains weren’t much better; pretty much all the beverages tested had a whopping amount of sugar in them, mostly because of the unknown amount of sugar in the dairy-free milks used to make them.
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