Human body needs so much nutrition, minerals, vitamins and energy. Same way the human body also has a balanced level of Sugar in the blood. This helps to keep active and also avoid several health issues. But modern days people are following several types of food diets. This will encourage the blood glucose level and open a door for several health issues in the body.
Mainly people facing diabetic problems while the glucose level increases from the normal level. Around the world more than 800 millions of people are suffering from diabetes issues. According to the health report, every 5 seconds, one person loses their life due to diabetes disease.
So, people should be careful to keep their body healthy and also avoid several things. Especially consuming too much sugar will raise the blood glucose levels. In this post, we will see some methods to avoid it. Before going to see those details we should know the different types.
Types of Sugar
There are many types of sugar, including granulated, brown, coconut, cane sugar, and more.
-
Granulated– This type is also called as white, table, or caster sugar. This type is made from sugar cane juice. It is used for various purposes such as baking, cooking, and sweetening hot drinks.
-
Brown– This type has a caramel flavor and tone because it retains some molasses. Dark brown has high molasses and light brown sugar has less molasses.
-
Coconut– This type is less sweet and slightly nutty than granulated sugar. This type has more nutrients than other. This type is made from the sap of coconut palm trees.
-
Cane– This type is made only from sugar cane. This type comes in unrefined, raw, and refined forms.
-
Sanding– A polished form that comes in a different color. Mostly this type is used to decorate and garnish baked goods.
-
Invert– This type is opposite to the natural form. This type will help keep candies and baked items sweet.
METHODS TO CONTROL SUGAR IN DAY TO DAY LIFE
Avoid desserts
Most of the desserts do not provide enough nutritional value to the body. They contain too much sugar; this will automatically encourage blood glucose and make the body feel tired and hungry and make them crave more sugar.
According to the American diet report, Grain- and dairy-based desserts, such as cakes, pies, doughnuts, and ice cream contain more than 18% of added sugar.
If a person want something lower in added sugar that can still satisfy tongues, try these alternatives:
-
Fresh fruit
-
Greek yogurt with cinnamon or fruit
-
Baked fruit with cream
Avoid sauces
People nowadays like to add sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce. These types of sauces are also placed in most kitchens for making tasty food items.. But the worst part is most of the people don’t bother about their glucose content.
One tablespoon serving of ketchup(17 grams) contains 5 grams. This clearly shows that ketchup is a whopping 29%- more sweet than ice cream. Some other options for seasoning food that are naturally low in added sugars include herbs and spices, chili, mustard, vinegar, pesto, mayonnaise, lemon or lime juice. This method will provide good taste to the food and also avoid increasing the blood glucose level.
Cut back on sweet drinks
Most added sugars in the food diet come from sweet drinks such as sodas, sports drinks, energy drinks, sweetened teas, and other food items. Additionally, drinks that many people perceive as healthy, such as smoothies and natural fruit juices, can still contain astounding amounts of added sugar.
For example, one cup of cranberry juice contains more than seven teaspoons (31 grams) .
Additionally, the human body doesn’t recognize calories from drinks in the same way as those from food. Naturally, Calories from drinks are absorbed quickly, resulting in a rapid increase in blood glucose level.
These Drinks also don’t make people feel as full as solid food, so people who consume lots of calories from drinks don’t eat less to compensate.
Avoiding or reducing the intake of sweet drinks can help with weight loss and improve overall health
Here I wants to mention some healthier beverage options that are naturally low in sugar:
-
Unsweetened Sparkling Water
-
Herbal Teas
-
Black Or Green Tea
-
Coffee
Be alert with “healthy” processed snack foods
People should be alert while consuming processed snack food, because these snack food items are labelled with “health halo.” and looking healthy at first glance, and words like “wholesome” or “natural” may be used in their marketing to make them seem healthier than they actually are.
But actually these snacks like granola bars, protein bars, and dried fruit can contain just as much sugar as chocolate and candy bars. Dried fruit is full of fiber, nutrients, and antioxidants but it also contains concentrated amounts of natural sweetener. So, better to take a limited amount is good for the body health, otherwise consuming too much snacks will boost blood glucose level.
Here I want to mention some healthy low sugar snack ideas:
-
Nuts And Seeds
-
No-Sugar-Added Jerky
-
Hard-Boiled Eggs
-
Fresh Fruit
People are nowadays using several artificial sweeteners on the market that are totally free of sweet and calories, such as sucralose and aspartame. But regularly intaking these artificial sweeteners may be connected to imbalances in gut bacteria that can lead to poorer blood glucose control, increased food cravings, and body weight. For this reason, it is better to avoid using artificial sweeteners.
Consuming natural sweetener is good for body health. Natural honey is good for body health. Avoiding sugar not only controls its level, but also keeps several organs active and protects from damages. Seeking doctor advice to control blood glucose level is also a wise decision.
Avoiding artificial sweetener rich food items and adding natural food items not only balances or reduces the sugar level, but also increases the fiber, vitamins, minerals, and antioxidants in the body. This will help to keep the body active and strong.
