Why and how to reduce sugars?

Why and how to reduce sugars?

The prevailing perception is that sugars, i.e. carbohydrates, are something “bad” and harmful to our body. This is not entirely true, or rather it does not fully correspond to the truth. Let’s start from the beginning.

Carbohydrates are divided into two categories, complex and therefore “good” and simple carbohydrates and therefore “bad”. In the first category we find oligosaccharides and polysaccharides, while in the second we find monosaccharides and disaccharides. The so-called complex carbohydrates are mainly found in foods such as whole grains, potatoes and pasta. They are “good” because they release smaller amounts of sugar into the body at a steady rate.

In contrast, we find simple carbohydrates mainly in sugar, standard foods, junk food, soft drinks, sweets and fruits. Their overconsumption, even in the case of fruits, which contain nutrients, is likely to lead to diseases such as obesity. The reason is that when we consume sweets, our brain produces serotonin, a hormone that is responsible for the feeling of well-being, so we look for it again and again. In a few words, an addiction is created. 

In fact, according to a Harvard University study published in JAMA Internal Medicine, it was found that people who consumed 17-21% of their calories from added sugars had a 38% increased risk of dying from cardiovascular disease, compared to those who received only 8% calories from added sugars.

Of course, this does not mean excluding simple carbohydrates from our diet, but choosing foods carefully. For a start, we can limit sweet foods. Chocolates, croissants, cookies, soft drinks, ready-made sauces and other products that contain high levels of sugar, it is good to just give small touches to our diet and not to dominate. After a few days, our taste buds will adjust and we may not even want sweets as much. However, because sweets and food in general are a pleasure and we should not be deprived of it, we suggest the Organic Carob Bites with Molasses with no added sugar and the Organic Oatmeal Bites with no added sugar for the “difficult hours”.

Another solution to reduce sugars in our lives is to cook for ourselves. This way we will have complete control over the food we consume and their quality. Additionally, we won’t need to eat out as often, which is beneficial for both our health and our wallet.

Third and basic tip. Carefully read the labels on the back of the products. They list in detail all the ingredients that have been used for the preparation of the product. Apart from the word “sugar” that we will recognize immediately, it is good to keep in mind that sometimes it appears disguised as sucrose, maltose, dextrose and others.

As a last and best tip, we suggest sleeping peacefully, in a calming environment, for several hours. Lack of sleep is associated with a lack of energy, making it easier for us to succumb to foods that provide quick energy, such as sweets.

Read also our detailed article on how to cut sugar and what to replace it with.