Sugar’s been getting a bad rap lately. And for good reason. Too much of it can lead to obesity, liver disease and even increase your chances of experiencing a heart attack or stroke. But even more than that, sugar is so addictive that being addicted to it has been likened to being addicted to hard drugs. And the worst part? You can indulge your sugar addiction in public, with no one batting an eye.
The problem is that added sugar is not always easily visible. A bottle of tomato sauce looks harmless enough. And how about that can of baked beans? But both of these, and many other foods, especially those marked as “low fat”, have been packed full of sugar to enhance their taste and get consumers eating and buying more of them as they feed their sugar addiction.
So, how much sugar should you be eating daily? According to the World Health Organisation (WHO), only 5% of your daily kilojoule intake should consist of added sugars. That’s about six or seven teaspoons for adults per day – not much at all.
Even if you know you need to reduce your sugar intake, sometimes this is easier said than done. You may decide to go cold turkey and cut it out completely or you may decide to wean yourself off it. Either way, here are some good sugar replacement options to consider:
- Honey
Instead of throwing spoons of sugar over your porridge or stirring it into your tea, consider a spoon of deliciously golden honey as a sugar substitute instead. Nature’s gold is packed with antioxidants, can help soothe a sore throat and can even help you sleep better, due to the rise in insulin and subsequent serotonin release you get after eating it.
- Stevia
Stevia is derived from a plant called Stevia rebaudiana and has been used by people in Brazil and Paraguay for centuries. Calorie-free, it’s also been used by traditional healers to treat burns and stomach discomfort. Because it’s over 200 times sweeter than table sugar, you only need to use a little of it – so take care, especially if you’re using it as a sugar substitute when baking.
- Zuga
Non-GMO, safe for diabetics and Banting and Paleo-friendly, Zuga is a new local sugar substitute that’s growing quickly in popularity. It’s 100% pure Erythritol, which is a natural sweetener found in various foods such as mushrooms, watermelon, grapes and pears. It’s also said to be a powerful antioxidant, fending off those nasties that cause ageing and disease.
- Xylitol
A natural sweetener occurring in foods such as berries and corn, Xylitol tastes almost as sweet as sugar but is only partially absorbed by your body, so it has fewer calories than normal sugar and a lower GI. Just don’t ingest too much to try and make up for the naturally lower sweetness it has when compared to table sugar, as this can affect your digestive system.
It’s not only your body that will thank you for cutting down on your sugar intake - your wallet will be grateful too. With our Finance Minister Pravin Gordhan recently adding a sugar tax into this year’s budget, sugary products will cost more – so you’ll benefit financially as well as physically if you can cut down or adopt sugar replacements as alternatives.
Cutting down on sugar can make you a healthier person overall, which means fewer illnesses and less of a strain on your medical bills. For medical aid that works for your whole family, Fedhealth offers comprehensive cover at affordable rates – check out our various options today.
Sources
http://www.bbcgoodfood.com/howto/guide/truth-about-sugar
http://www.mindbodygreen.com/0-9825/the-5-best-natural-substitutes-for-sugar.html
http://www.medicaldaily.com/liquid-gold-7-health-benefits-honey-could-heal-your-whole-body-325932
http://blog.virginactive.co.za/2014/06/19/8-sweet-alternatives-to-sugar/
http://www.medicaldaily.com/sugar-addiction-doesnt-just-lead-obesity-it-affects-your-heart-health-brain-function-327660
http://www.livescience.com/39601-stevia-facts-safety.html
http://www.huffingtonpost.com/2014/10/16/stevia-what-is-it_n_5983772.html
https://www.facebook.com/Zuga-1095311763830291/?fref=nf
http://healinggourmet.com/healthy-foods/erythritol/
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.
