Many years ago our grandparents enjoyed sweets only on special occasions, maybe 7-8 times a year, now we consume sweets 7 times a week and we eat sugar almost in every meal, sometimes without realizing it.
Let`s count how much added sugar we consume on average per day.
We start our day with a bowl of breakfast cereal, so – 3 teaspoon of sugar, as a snack we take a pack of yogurt with fruits or berries – an average 5 teaspoons of sugar. At lunch we eat fried potatoes with ketchup – 2 teaspoons of sugar, washing all down with a can of Coke or soda about 9 teaspoons of sugar, afternoon snack – healthy oatmeal bars – about 2 teaspoons of sugar, dinner – whole wheat sandwich with ham, lettuce and honey mustard – 3 teaspoons sugar, and if you have three times during the day the sweet tea or coffee – add more 6 teaspoons of sugar. So today we have eaten 30 !!!!!! teaspoons of sugar. It is five times more than the American Heart Association recommends. (For children the recommended dose – 3 teaspoons, for women – 6 teaspoons, for men – 9 teaspoons of added sugar a day). And so every day, day by day, and we become sweeter and sweeter.
What is the problem?
Elevated blood sugar level creates the risk of developing diabetes, increases cholesterol level, develops heart diseases, overloads livers and contributes to obesity. Sugar damages the brain, it is highly addictive, causes rapid mood swings, fatigue.
To metabolize sugar our body uses vitamins and trace elements of its own storage. Calcium is taken from the teeth and bones. Sugar also feeds the germs and contributes to our decaying microflora in the guts. Slows down the body’s ability to regenerate and accelerates the aging process.
Are there sufficient reasons to give up sugar?
Of course, some sugar is essential for energy, our brain and nervous system, but better to get it naturally from fruits, vegetables, whole grains and dairy products that also provide vitamins, minerals, fiber and protein to our body.
In order to avoid refined sugar, carefully read a list of ingredients on the product packaging. To understand the amount of added sugar in some products such as sweetened yogurt or bread is more difficult, because these products contain naturally sugars. If on the package is written that there is no added sugar, but the product is still sweet, look for other artificial sweeteners that are toxic and even worse than sugar. Aspartame (E951), high fructose corn syrup (HFCS), saccharin (E954), Neotame (E961), cyclamate (E952), acesulfame potassium (E950), dextrose. The honey becomes toxic too, if it is exposed to high temperatures of proceeding.
However, if you want something sweet, then fresh and dried fruits, nuts and seeds are a good alternative. You can use cinnamon to sweeten your food. It is also stabilizes blood sugar level. Instead of jam for your breakfast oatmeal try some cinnamon, coffee with cinnamon tastes good, too! Another good sweeteners are carob powder, coconut flakes, vanilla paste, chicory powder. Gradually purifying your taste buds even a carrot and sweet pepper may seem as sweet treat.