We’ve all heard about why we should cut sugar from our diet – from diabetes, high blood pressure, obesity, and more. For those who are trying to lose weight and improve their figure, diets start with avoiding dessert and other sweets. As we approach the holiday season, many of us would forget all about the side effects of sugar and set our healthy diets aside.
This shouldn’t be the case and it is more manageable to have a balanced diet i.e. everything in moderation versus going extremes. For example, not enjoying desserts at all on ordinary days then bingeing and eating too much sweets on special occasions like Christmas or New Year.
Here are some easy and smart ways to cut down or reduce sugar from your diet:
Disclaimer: I am not a nutritionist, please consult and ask your doctor before following any of these tips
1. Substitute – substitution is a good strategy to decrease sugar intake and even increase nutritional value. There are now plenty of natural substitutes for white sugar. These are the following:
a. Coco sugar – this brown sugar comes from the sap of the coconut and unlike white ordinary sugar, coco sugar retains vital nutrients and minerals. Coco sugar also contains fiber called “inulin” which slows down sugar absorption plus acts as prebiotic (food for good bacteria in your stomach).
b. Stevia – stevia is an all natural sweetener, it comes from the leaves of the stevia plant. Stevia is known to have zero calories, zero fats, zero sodium, and zero cholesterol. One of the brands known to many in the Philippines is Green Stevia, as endorsed by Kuya Kim Atienza.
I was able to try desserts made with Green Stevia on a recent trip to Tagaytay. We dined in Amacena Restaurant, and their chef – Chef Luigi Muhlach use Green Stevia for making this delicious cheesecake.
I try to be health conscious and knowing that my dessert is made with an all-natural, low calorie ingredient like Green Stevia – I enjoyed it even more. The cheesecake didn’t taste any different compared to when using ordinary sugar, in fact – it is more tasty and delicious, I am guessing the Green Stevia contributed to the crispy & decadent crust too!
You can check Green Stevia Recipes here and how to use it as a sugar substitute when cooking.
When in Tagaytay, stevia plants are sold in places like Mahogany market. I tried taking care of one before but because of weather differences, it didn’t flourish enough for me to harvest many leaves! Buti nalang you can now buy ready to use Green Stevia in supermarkets.
c. Honey – honey is another natural substitute for sugar, made by nature’s hardworking bees, honey is also full of flavanoids, antioxidants, and is known for its anti-bacterial properties. It can also be used for cooking. Honey is my personal go to medicine also whenever I feel like a sore throat or flu is coming!
2. Drink smart – avoid soft drinks and opt for equally tasty, refreshing but natural drinks. If you will indulge in beverages, choose liquids that are not just delicious but also has health benefits. Iced tea is one of the most-served drinks in restaurants and during parties, try switching to a new kind of iced tea that is made from real black tea leaves and sweetened with stevia (as listed in tip #1).
Check out TrueTea Iced Tea which is new in the market, I was able to sample these recently and it tastes almost the same as the leading iced tea – minus the sugar. According to the packet, even diabetics can enjoy TrueTea iced tea because it is made with green stevia and not processed white sugar. It also has the health benefits of real black tea leaves.
One packet is good to prepare 1 liter of iced tea, nice to prepare and share for upcoming holiday parties and celebrations.
3. Choose complex, fiber rich carbohydrates – carbohydrates are also converted to sugar by the body but if you choose to enjoy complex and fiber rich carbs, you get a more steady supply of energy and avoid blood sugar spikes. Complex carbohydrates from whole grains, vegetables, and fruits are also rich in nutrients that is beneficial to your body, this is unlike simple processed carbohydrates like white bread, pasta, etc. that are not as nutritious because they have been stripped off their natural properties.
At the end of the day, it’s also important to feel good about what you eat. Being healthy is not about deprivation but making smart choices and knowing what those choices are.
Stay on top of your health, Mommy & Daddy!
