Refined sugar is a pantry staple in most households, yet few very people are aware of the health issues associated with daily consumption of sugar.
Refined sugar can be found in grocery items like breakfast cereals, pasta sauce, salad dressings, etc. If you consume refined sugar daily, it can lead to obesity, type 2 diabetes, and heart disease. This World Health Day, consider quitting refined sugar and switching to natural sweeteners like Lakanto Monk fruit sweeteners. Keep reading to find out about the various types of refined sugar and how to switch to healthier sweeteners:
What is the process of making refined sugar?
First, the natural sugar in sugarcane and beets is extracted. Then the juice is processed to produce refined sugar. You can find these types of refined sugars in the grocery shop aisles:
This sugar is popular as table sugar and is used for baking or in beverages. It is extracted from sugar cane plants or sugar beets. The sugar cane or beets are washed, sliced, and soaked in hot water. Then the juice is extracted, filtered, and turned into syrup. The syrup is processed into sugar crystals and packaged into the table sugar. This World Health Day, say yes to health and quit refined sugar in your daily diet. Switch to Lakanto Monk Fruit Sweetener, which is naturally sourced from monk fruits.
2. High-Fructose Corn Syrup (HFCS)
Processed from corn syrup, High-fructose corn syrup (HFCS) is added to many food items. Some enzymes are added to make the syrup taste sweeter. High Fructose Corn Syrup is used to add flavor to foods like jams, jellies, pickles, and bread. It is also often an added ingredient in processed foods like soft drinks and ice cream. High-fructose corn syrup can cause health issues like diabetes, heart disease, liver disease, and certain types of cancer.
Sugary Foods & Processed Snacks
Sugar is often added to many food items to improve their taste. Refined sugar is just empty calories leading to more sugar cravings. Refined sugar is added to packaged ice cream, bread, pastries, and soda drinks. These food items are devoid of any nutrients and are high in sodium, fats, and other preservatives. Instead of eating processed foods, you can enjoy making healthy dishes at home. For Lakanto recipes to make at home, check out their website.
Healthier Alternatives to Sugar- Natural Sweeteners
Switch to natural and healthier sweeteners like honey, dates, and fructose in fruit. These natural sweeteners come with other nutrients beneficial for the body. The fructose in HFCS has empty calories, and the fructose in fruit has fiber, vitamins, minerals, and other nutrients. Natural sugar, when consumed along with fiber, slows down how sugar enters the bloodstream reducing the chances of a blood sugar spike. Whether you are diabetic or not, consider switching to natural sweeteners like monk fruit or stevia. Enjoy eating nutrient-rich foods for good health. Switch to Lakanto Monk Fruit Sweetenerto sweeten your daily tea or coffee.
Other Natural Sweeteners
When fruits are processed to make juices and smoothies, it removes the fiber and some nutrients. Instead, if you eat the whole fruit, you can get the fiber and nutrients, along with the sweetness.
In a whole form, fruits contain more fiber, but as a juice, the fiber is completely extracted. Other natural sweeteners like honey and maple syrup should be consumed in moderation, even though they contain health benefits. Bake healthy treats at home with monk fruit sweetener; check Lakanto recipes on their website.
Simple steps to avoid consumption of refined sugar
Start by checking food labels when you buy food items from grocery stores. Avoid food items that have listed high-fructose corn syrup, cane sugar, cane juice, rice syrup, molasses, glucose, maltose, and dextrose as their ingredients. Here’s a handy checklist to identify these food items that might contain sugar:
- Sugary Beverages: soft drinks, coffee drinks, energy drinks, Vitamin water, fruit drinks, sports drinks, etc.
- Breakfast cereals: muesli, granola, cereal bars, breakfast cereals, etc.
- Baked items: bread, chocolate bars, candy, pie, ice cream, croissants, etc.
- Canned fruits
- Breakfast spreads: fruit purées, jams, jellies, nut butter, Nutella, spreads, etc.
- Low-fat dairy: low-fat yogurts, low-fat sauces, low-fat breakfast spread, etc.
- Sauces: ketchup, pasta sauces, salad dressings, etc.
- Instant meals: pizza, mac & cheese, frozen meals, etc.
Next time to go to pick up groceries, buy fresh fruits, vegetables, grass-fed meat, full-fat dairy, olive oil, coconut oil, spices, honey, prunes, dates, etc. You can also make naturally sweetened jams and salad dressings at home. Use natural sugar substitutes like Lakanto Monk Fruit Sweetener for baking and as a sweetener in tea or coffee. While buying snacks and other items, always check for the food labels and switch to healthier food choices this World Health Day.