Kindness is like sugar; it makes life taste a little sweeter. We hands down agree with this statement; however, in this article, we are not going to sugarcoat facts and butter up the truth (pun intended). Let us walk you through the dark reality of how the food and beverage industry is sneaking sugar into your diet without you even knowing about it. Along the way, you will discover simple ways to go sugar-free.
How to Go Sugarless?
Before we begin, it is essential to be committed to your new year’s resolution 2020. If you are looking to enjoy weight loss-friendly foods, this is the place to be. Nutrition and workout go hand in hand, one without the other would result in slow progress. Therefore, natural weight loss tips should ideally include the right proteins, veggies, fruits and whole grains.
What Are Sugarless Foods?
There are many foods which contain hidden sugars, for instance, ketchup, granola bars, teriyaki sauce and waffles, to name a few. To avoid these, we have compiled a list of some of our favourite sugarless foods to eat:
- Peanut butter
- Greek yogurt
- Grilled Salmon
- Veggies and hummus
Before you get startled and throw away all the mouthwatering sweet treats from your fridge, we recommend you read this entire article. For starters, you need to understand the distinction between natural sugar and added sugar.
Natural Sugar Vs Artificial Sugar
Being aware of the difference and implementing it can get you one step closer to your weight loss goal.
Why Are Added Sugars Bad?
Added sugars are artificial sweeteners which are combined with various processed food and drinks. This includes all sugars added to yummy treats that satisfy the sweet tooth. For instance, ice cream, cereals, doughnuts and soft drinks. Added sugars are also present in packaged fruit drinks and even bread. You can also find them in dairy products, jellies, jams and most bakery items. Artificial sugars make you gain unwanted pounds and predispose you to develop diabetes.
Natural Sugar Foods
This is the right kind of sugar, but only in moderation. There are numerous edibles which contain natural sugar, for instance, dairy products, veggies and fruits. However, since these foods also contain healthy fats and nutrient content; therefore, eating fruits does not lead to weight gain the same way as a soda or chocolate bar would.
Types of Artificial Sweeteners
Unsurprisingly, a lot of labels function on the grey area, which makes it somewhat confusing for customers to determine the kind of sugar they are consuming. Therefore, we recommend you make it a rule of thumb to read the ingredients list. This list can be confusing, which is why you need to eye the contents properly and be on your toes for the addition of hidden sugars.
Such sugars mostly have names such as sucrose, maltose, basically names ending with ‘ose.’ Though there are roughly over 56 different types of added sugars, the most common names are mentioned below:
- Cane sugar
- High fructose corn syrup
- Raw sugar
- Fruit juice concentrates
Here is where the consumer needs to be one step ahead of the game. The ingredients at the very top of the list are added in the highest quantity. While the ingredients towards the bottom are less in quantity. Some companies try to act sneaky by adding several different types of artificial sugars to the same product. So, the next time you are grocery shopping, choose to shop for products that are either sugar-free or have sugar right at the bottom.
Daily Recommended Sugar Intake in Grams
Diabetes Canada recommends the average Canadian to consume sugar less than 10% of the entire daily calorie intake. This is roughly 50 grams or 12 teaspoons of sugar-based off of an individual who consumes a 2000-calorie diet.
Harmful Effects of Soft Drinks on the Human Body
Unsurprisingly, soft drinks are packed with sugar. Liquid sugar does not make one feel full; therefore, when taken with food, people tend to eat more. This leads to weight gain. Since these drinks are packed with fructose, the impact of sugar on liver health can be massive. When taken in abundance, it can lead to nonalcoholic fatty liver disease, visceral fat and can even put you at direct risk of developing type 2 diabetes.
Keep an Eye Out for Sugar-Free Alternatives
The next time you are grocery shopping look for unsweetened milk, unsweetened almond milk, sugarless biscuits and other sugarless foods. Consuming less hidden sugar will ensure you gain less weight, plus if you only have the sugar free variety available at home, there are fewer chances you will unconsciously consume sugar. P.S. Diet colas are not unsweetened, avoid them at all costs.
Did you know cold and flu remedies are also available in sugar-free varieties? Try Herbion sugar-free cough lozenges and cough syrups. You can get sugar free honey lemon cough lozenges, sugar free cherry cough lozenges and sugarless orange cough lozenges on Amazon.ca. This sugar-free variety eases nasal congestion, relieves cough temporarily, clears nasal passages and soothes irritated throat. Plus, the nut-free and non-sedative formula can be taken on the go.
You can also get Herbion Sugar-Free Cough Syrup. This syrup is excellent for all types of cough; it eases chest congestion and relieves mucus lodged within the respiratory tract. Additionally, our one-of-a-kind syrup is nut-free, alcohol-free and non-sedative. This natural cough syrup is sweetened with stevia and it tastes great.
On a Sugar-Free Diet Can You Eat Fruit?
If you have a sweet tooth and are looking to satisfy it, head over to your local fruit market, after all, nature’s finest fruits are the healthiest and fastest way to satisfy a sweet tooth. Moreover, they contain natural sugars that are good for you.
You can even prepare sugar-free fruit juices at home or pair fruits with other dry fruits and low-fat yoghurt and cheese, which helps keep you full for longer. Some of our personal favourite combinations are avocado on whole-grain toast and raspberries with low-fat plain yoghurt.
How to Make Sugar Free Chocolate?
We love a good sugar free chocolate recipe which is easy to make and only uses minimum ingredients. If you adore indulging in sugar-free and healthy desserts, then this is a must-try recipe for you! Warning: our delectable bitter dark chocolate recipe will have you craving for more.
- Pinch of salt
- 1/8 tsp. Vanilla extract
- 15-20 drops of liquid stevia (adjust it to your taste)
- ½ cup high-quality cocoa powder
- 4 tbsps. Or ¼ cup Cacao butter or substitute with coconut oil
- In a bowl add Cacao butter and keep adding one tablespoon cocoa powder at a time to ensure both ingredients are fully incorporated.
- To this add salt, stevia and vanilla extract.
- Take two chocolate moulds, lightly grease them and pour in your chocolate.
- Let it sit for 30 minutes at room temperature, then store it in the fridge.
- Keep it in the fridge until it solidifies.
- Eat as desired.