One of the most prevalent components frequently found in our daily meals is sugar. It is utilized in a diverse array of foods, ranging from cereals and granola to various tempting desserts. Let’s not overlook the fact that our cherished cups of tea or coffee often contain significant amounts of sugar. However, is this level of consumption beneficial for our health? Dietitian Sheena Agg cautioned, “Excessive sugar intake is detrimental to health. It not only obstructs weight-loss endeavors but also poses other risks such as an increased susceptibility to diseases like diabetes, hypertension, and heart disease.” Additionally, she noted that consuming excessive sugar can lead to tooth decay, posing a threat to dental health. Consequently, reducing or eliminating sugar consumption altogether is advisable.
The expert emphasized, “Completely eradicating all sugary items from your diet is not the optimal approach. This can result in withdrawal symptoms, which can be quite severe at times.” Hence, she recommended starting by reducing the amount of refined sugar in our diet and gradually eliminating all added sugars.
Here are some practices to consider:
- Steer clear of processed products like packaged candies, chocolates, and biscuits.
- Opt for natural dairy products such as milk, yogurt, and cheese instead of dairy whiteners and cheese powders.
- Ensure adequate intake during meals to prevent subsequent hunger pangs.
- Stay hydrated by drinking sufficient water to counter cravings.
- When purchasing packaged goods, meticulously examine the nutrition label.
- Substitute sugar crystals with fruits and berries as natural sweeteners.
The last point raises questions regarding the sugar content of fruits, which the dietitian addressed by dispelling certain myths. She explained that while sugar consumption is often viewed negatively, the primary concern lies with added sugars present in sweets and processed foods, distinct from the sugars naturally found in fruits.
Sheena clarified, “Concerning sugar, there are four main types: glucose, fructose, sucrose, and lactose, each with distinct characteristics.” She recommended natural sugar, or fructose, as the preferable form, cautioning against excessive intake of the others. The common sugar we regularly consume is sucrose.
According to the expert, the sugar in fruits comes accompanied by essential minerals, vitamins, and fiber. She concluded by recommending a daily intake of at least two servings of fruit.
