Sugar is a soluble carbohydrate that is used in food. There are different types of sugar, namely simple sugars which are called monosaccharide that have glucose, galactose, and fructose, and what is called table sugar or granulated sugar typically used to create food is sucrose, which is a disaccharide of fructose and glucose.
Sugar nutrition and health effects
Sugar is almost 100% carbohydrates, and is a good source of fuel for the brain. However, too much sugar is not good for the health, as it plays a huge role in the increase obesity and metabolic syndrome, cardiovascular disease, and tooth decay. High sugar intake can cause diabetes, high blood pressure, and weight gain. Though sugar is a universal component in most of the food available, sugar intake needs to be reduced to have a healthy body, because generally, sugar is not healthy.
Cutting sugar from the diet
Reducing sugar from the daily diet is close to impossible, but can be done. Though it is not recommended to totally eliminate sugar from the body since it has its functions, it is advisable to lessen the amount of sugar in the food. That is definitely not an easy task, but to have a healthy body means living longer, and living is great, so might as well cut down on sugar to help achieve a long life.
Avoid sweetened drinks, sodas, and coffees. Sugar can be found mostly in the drinks rather than in food. Diet sodas are not even recommended, so are sugar free drinks. Nothing beats water to quench the thirst when it comes to drinks.
Reduce the intake of candy, frozen desserts, pastries, and junk food. The nutrition facts label contains the amount of sugar, and if the label indicates beyond 10 grams per serving, then that is not good for the health.
Refrain from drinking canned or boxed fruit juice and juice drinks. Fruits are good, but when fruits and juices comes from a bottle or a box, then it technically contains only 10% of real juice, and 90% high-fructose corn syrup or other form of unnatural sweeteners.
Plans to reduce sugar intake
In order to successfully lessen the sugar consumption, it is imperative to find out the various names of sugar hidden in the nutrition labels. Sugar is often tagged as sucrose, corn syrup, dextrose, honey, agave nectar, fructose, evaporated cane juice, lactose, maltose, malt syrup, molasses, fruit juice concentrates, crystalline fructose, cane crystals, and high-fructose corn syrup. Sugar is also named as brown sugar, invert sugar, and raw sugar.
Once the varying sugar names are known, it would be much easier to spot added sugar in the food and drink’s nutrition fact label. Drinking a lot of water will help in easing the cravings for sugar, and an effective way to avoid sugar is to plan ahead what is on the meal menu throughout the day, even for the whole week, to make sure that sugar is not accidentally eaten.