Sweet food has always been looked at as more special, especially during dire times when there is a scarcity of food. Sugar gives us energy; energy to go on… energy to survive. But in our sugar-coated world, our preference for sweet foods has led to excessive consumption.
But is it really that bad, and is all sugar bad?
Fruits, vegetables, beans, nuts and whole grains contain simple sugars. Simple sugars found in whole food are accompanied by vitamins, minerals, protein and fibre. Fibre makes a big difference because it slows down the absorption of sugar, which in turn reduces fluctuations in blood sugar.
Naturally occurring sugar in foods is good sugar. When any type of sugar is added to foods during processing, cooking or at the table, you consume calories without any nutrients or fibre. This type of sugar is called added sugar and is ‘bad sugar’. Bad sugars increase your chances of putting on weight and of developing Type 2 diabetes and heart disease.
As most of us know, carbohydrates consumed by us are broken down by our bodies to produce glucose. Glucose is our body’s primary source of energy so it’s important to consume about 130g of carbohydrates in our daily diet. Ideally, all our carbohydrates should come from whole grains, fruits, vegetables and beans. Some healthy-sounding sweeteners, such as maple syrup, fruit nectar, brown sugar, molasses and honey are also ‘added sugars’ and are, therefore, bad.
The verdict: Whenever the urge for something sweet comes on, consume a naturally occurring simple sugar found in foods as a whole rather than adding ‘free sugars’ to it. The fibre, vitamins and minerals found in that food will add to your nutrition on the whole.
This is why at Happy Belly we are determined to cut out added sugars and use natural simple sugars found in the ingredients themselves.
Happy Belly advice:
1. Keep healthy snacks, such as nuts and seeds, at hand. These are high in fat and protein, so are useful in curbing your appetite. Try HB’s all new sugar-free Super Cereal (link)
2. Satisfy chocolate cravings with small amounts of good quality dark chocolate (at least 70% cocoa solids).
3. Add a sprinkle of cinnamon or cocoa to your morning coffee or porridge. This can help in pleasing your sweet tooth.
4. Stevia can be a useful Sugar substitute for sugar-free baking as it is a natural sweetener derived from a plant. It is almost calorie-free, does not affect blood sugar levels and does not cause tooth decay.
5. Distract your sugar craving by taking a short walk, reading or listening to some music.