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10 Ways To Consume Less Sugar

Everyone loves the taste of something sweet, which in most cases is caused by added sugar.

First of all, let’s answer the question: What is sugar?

Sugar is a carbohydrate. Glucose is the most common carbohydrate and the most important and quickest source of energy.

Refined sugar in processed foods is the bad one as it has no vital substances or fiber. It has literally no use for the functions of our body. Overconsumption of sugar can be linked to several diseases such as obesity and type 2 diabetes.

I personally try to limit my consumption of sugar as much as I can, but I do like to indulge in sweets once in a while.

A few other things that have helped me reduce my sugar consumption are:

  1. Substitute sugar with dried fruit like dates, dried figs and raisins
  2. Spice things up with cinnamon, nutmeg, etc.
  3. Substitute overripe bananas (e.g. add to oatmeal or as sweetener in many recipes)
  4. Try to not consume anything sweet for 2 weeks, your taste buds will adapt very quickly and you will crave it less
  5. Use dark chocolate or cocoa powder
  6. Drink herbal teas with a lot of flavour (especially fruit)
  7. Make healthy vegan desserts out of raw ingredients
  8. Try to eat more nuts (fat content can reduce sugar craving)
  9. Try to eat more fruit and don’t be scared of the sugar in it (check blogpost)
  10. Swap out the soda for flavoured water (cold water with orange, lemon, cucumber, strawberry slices)

Lastly, I would say that you should always make sure to check food labels, as there is sugar in almost anything! Check out this blogpost for the different names sugar can have.

With love,

Jess x

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Vegan Nutrition Vegan Tips

Is Sugar In Fruit Bad For Us?

Is sugar in fruit bad for us?

I hear so many people saying that the sugar in fruit can make you gain weight.

For that matter it is important to mention that sugar does not always equal sugar and that there are different types of it.

Generally, a high consumption of sugar is associated with several diseases. Most of us know that sugary candy bars and chocolate are not part of a healthy diet.

It is important to know that sugars belong to carbohydrates and the carbohydrate glucose is the most important and quickest source of energy.

But which sugar are we talking about? As you probably already know, the refined sugar in processed foods is the bad one as it has no vital substances or fiber. It has literally no use for the functions of our body.

So the sugar that can be used as a source of energy are the complex carbohydrates. The less processed the food, the better. These kind of foods are whole grains, potatoes, legumes and vegetables. You do not have to worry about the sugar in these kind of foods. 

The sugar that you have to worry about is the hidden sugar in processed foods, which are added in order to make the products taste better.

Some examples of foods with hidden sugar are: soft drinks, baked goods, sandwich spreads, some plant milks, ketchup, salad dressings, foods in cans, cereal or cereal bars, ready-made meals, sauces, plant based yogurts, fruit juice, nut butters, dried fruit, coffee drinks, bottled tea, protein powder, tomato sauce, energy bars, instant oatmeal, packaged fruits, etc.

One thing we also have to remember is that sugar has many different names on labels. Make sure to have a lookout at these names:

  • words ending with “ose”: fructose, sucrose, maltose, dextrose, glucose, lactose, galactose
  • everything with syrup: high fructos corn syrup (HFCS), agave syrup, maple syrup, brown rice syrup, corn syrup, malt syrup, rice syrup,
  • everything with “sugar”
  • fruit juice
  • apple sweetener,
  • dextrin,
  • fruit extract,
  • fruit puree,
  • fruit powder,
  • concentrated fruit juice
  • barley malt
  • wheat dextrin
  • honey
So now back to the main question if sugar in fruit is bad for us

Studies show that the sugar in fruit does not have the same negative effects on our body as the refined sugars.

Fruit is rich in secondary phytonutrients, fiber, micronutrients, it has anti- inflammatory effects, it improves artery function and it has the possibility to reduce the risk of cancer. Due to the high water content in fruit, sugar is not as concentrated and therefore make fruit a very healthy food.

The World Health Organization suggest a consumption of minimum 400 grams of fruit and vegetables per day.

To summarise, we can say that we should not be scared of the sugar in fruit. I personally eat fruit in abundance as it makes me feel great. And I as I have a sweet tooth, fruits are the best type of treat for me.

What is your favourite fruit?

With love,

Jess x