How to cut down on sugar to reduce health risks
How to cut down on sugar to reduce health risks is a guide that will assist you to avoid foods that have high sugar content because sugar in the long term unmasks as a sweet poison. It is highly addictive, a feature that has made it very popular with food processors. The active ingredient in sugar, from an addiction point of view, is fructose. Thanks to modern food production, fructose is now embedded in almost every single food item on the supermarket shelf.
There are, however, some big food categories that anyone giving up fructose should absolutely avoid:
- Confectionery, and ice-cream (that’s too obvious, but just in case you forgot)
- Flavoured drinks-not just soft drinks; juice and flavoured milk too (‘flavour’ is usually just a sugarcoat for ‘added sugar’)
- Breakfast cereals-condiments (barbecue sauce, for example, has more sugar than chocolate sauce)
- Flavoured yoghurts, and, of course, anything you add to food, such as table sugar, spreads and honey.
Avoid those foods and you’ll have skipped 90 % of the fructose you’re likely to encounter in a day. Some foods are either very low in sugar altogether or are sweetened with dextrose rather than sugar (sucrose) or fructose. Dextrose is just another name for glucose, our natural fuel source. Our brain cannot run on anything other than pure glucose, and every carbohydrate and protein not used to build stuff is converted into glucose so we can use it for energy.
The only drinks you should have in your cupboard or fridge are unflavoured water and unflavoured milk. It doesn’t matter whether the milk is low-fat or regular, but research on low-fat products suggests you’re much better off with the high-fat version. All other juices, soft drinks and flavoured milks are out of bounds.
You can keep the dry wines, beers and spirits, but you need to toss out the dessert wines, ports, sweet Sherries, liqueurs and mixers. Although alcohol is not part of a sugar addiction, it is of course addictive in its own right. An important thing to know about alcohol is that it, too, is metabolised very quickly to fat. Indeed, ethanol is almost as efficient as sugar at being converted to circulating fat. You’ll get fat quicker and you’ll accelerate towards all the diseases related to being overweight at a very high rate.
Displayed near breads in most supermarkets, you’ll find things to spread on it. There’s almost nothing worth buying from this section, and the recovering sugarholic should avert their eyes as they pass through this section.
See the list of Spreads and their likely Sugar content:
- honey 82%
- fruit jams and conserves 65%
- hazelnut spreads 55%
- low-sugar jams and conserves 30–40%
- peanut butter with honey 20%
- peanut butter (salted) 9%
- peanut butter without added salt 5.5%
- Vegemite 2.2%
Have the right attitude, restock your shelves and get ready for the rest of life ahead of you. If you treat this as an exercise in deprivation, you’ll never succeed. You’re ridding yourself of a dangerous toxin and these steps ask you to perform the attitude adjustment you’ll need to get through a healthy life.