How to Kick the Refined White Sugar Habit
Over-consumption of refined white sugar increases the risk for obesity, type 2 diabetes, bone loss, candidaiasis (yeast growth), hypertension, kidney stones, menstrual problems and reduced immunity. As refined sugar is found in sodas, cookies and cakes, eating these foods can crowd out room for nutrient-dense foods that support your health.Refined white sugar is a simple carbohydrate that provides an immediate energy kick and drop. Less refined sweeteners, such as real maple syrup, molasses, honey, brown rice syrup and stevia root, will stick pack a sweet punch without the knockout at the end.
Things You'll Need
- Maple syrup
- Brown rice syrup
- Stevia root
- Molasses
- Honey
- Sweet fruits
- Sweet vegetables
Instructions
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Become an expert food label reader. Sugar has many names, and that’s why it is “hidden” in many foods you would not expect to find it in. Check all food labels even on spaghetti sauce or canned goods such as gravies or vegetables--many will contain some form of sugar. Replace them all with non-sweetened versions. (See Tips below for the list of names of additives that are really sugar.)
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Clear out all foods and beverages at home that contain refined white sugar and its cousins (see Tips). These foods will include commercially baked cookies, cakes, breads, jams, jellies and sodas but also salad dressings, ketchup and other processed or canned foods that list sugar on the ingredients labels. Give the foods to neighbors who are not averse to white sugar or find a local soup kitchen to donate the sugary goods.
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Shop for sugar replacements such as honey, maple syrup, brown rice syrup, molasses, stevia root and concentrated fruit juices. While each of these contain simple carbohydrates, they do not spike the blood sugar the way that refined white sugar does. Honey should not be baked as it becomes indigestible. Purchase maple syrup that is 100 percent real syrup and not “maple syrup-flavored” corn syrup. Brown rice syrup can be found in health food stores and is quite thick. Molasses is easily purchased in most grocery stores. Read all food labels to be certain there is no white sugar or corn syrup.Stevia root powder is appropriate for diabetics to use as it has no calories and will not alter the blood sugar.Fruit juices can be freshly squeezed, canned and frozen concentrated as in orange, pineapple or apple juice. These are especially good for baking cookies, cakes and quick breads.
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Learn how to use your non-refined sweeteners. Honey is easily swirled over cereals and oatmeal. Stevia can be dissolved in coffee or tea. Cook and bake with maple syrup, brown rice syrup and molasses. Use frozen fruit juice concentrate that has been thawed or whirl through a blender to thaw for use.
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Eat whole foods that are sweet. Purchase sweet and juicy fruits that you really enjoy: oranges, mangoes, strawberries, pineapples or bananas are hard to resist. Sweet vegetables such as yams, sweet potatoes, squashes and carrots are surprisingly sweet on their own.
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Give yourself time to adapt. If you normally consume mainstream sodas, donuts and cookies, you are accustomed to a fairly high amount of refined sugar. Headaches and other symptoms of withdrawal are common.
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See your doctor if you feel that you simply cannot live without refined sugar. You are not the only one hooked. A physician or a nutritionist can tailor a diet for you to help wean you off white sugar.
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Tips & Warnings
These are additives found in many commercial foods and are forms of refined sugar: brown sugar, caramel, corn syrup, demerara sugar, dextrose, fructose, galactose, glucose, high-fructose corn syrup, invert sugar, lactose, malt, maltodextrin, maltose, muscovado or barbados sugar, panocha, powdered or confectioner's sugar, raw sugar, sucrose, treacle, turbinado sugar, Florida crystals, hydrolysed starch, polydextrose, evaporated cane juice, beet sugar, mono-, di- and/or poly-saccarides.
If you are have any chronic disease, are obese, have diabetes or have an eating disorder, see your doctor first.
