White Sugar – the sweet enemy you need to learn to live without

It’s been a while since I posted something. Apologies for that! Been busy doing a lot of other stuff lately. But I am back! This time with something we see around us everyday and choose to shove it down our throats, most often unknowingly. Yes! I am talking about white sugar!!!

We live in a world where every eatable you buy is designed to make you crave for it more and more, to the point where the producers want to make you an addict. One way to do that is to increase the amount of salt and white sugar in everything they make because these have been known to make people want another bite. That’s because we have evolved to crave highly saturated fatty foods as there was always food scarcity back in the early days and so our systems have evolved to choose foods that give quick and easy energy and that is how our tongue decides to go for a pizza or a pasta or a burger instead of a fruit or a veggie because we are programmed to crave unhealthy. Now that’s good for business, but is that good for you, especially in the long run?

Coming back to white sugar, the leading cause of obesity and diabetes, the two main causes of premature death in the world. Just how much do we consume on a daily basis and how much is actually recommended? Any guesses???

Okay so here goes.

1 tetra-pack of Tropicana or any packaged fruit juice for that matter has about 22 grams of sugar (artificial sweetener, as bad as white sugar in essence)

Add some white bread (5 g per slice) and jam (12 g per tablespoon) to it and that amounts to about 68 g, assuming you will have at least 4 slices and obviously lot more than 1 tablespoon of the jam.

Now that may be part of your breakfast, So, that’s just one meal of the day.

Imagine you crave a sweet right after your lunch, say a brownie or if in India, a gulab jamun (Indian sweet). Let’s see how they fare.

One piece of chocolate brownie traditionally has about 12.5 g of sugar

whereas one gulab jamun can have upto 15.7 g of sugar

(Again assuming you stop at just one)

So that was our lunch there.

Now let’s assume you have coffee at least twice a day, ofcourse with milk and two teaspoons of sugar in it, if you are Indian 😀 .How much does that amount to?

Well it amounts to about 16 g of white sugar.

Then of course who can resist a few cookies here and there? Let’s add that up as well.

One oreo cookie has about 4 g of sugar.

Let’s assume you have a healthy dinner and do not consume any white sugar :):) i can already imagine people smirking!!

So let’s total up our consumption of sugar on a daily basis and see how we add up to the recommended levels.

According to the american heart association, the maximum sugar you can consume per day is 37.5 g for men and 25 g for women.This the upper limit mind you!

Our total for the day (Assuming we had a home cooked meal for dinner…ahem) comes out to ……yes….about 112 g of sugar per day!!!

That’s more than double the maximum recommended levels and this is just the tip of the iceberg. Every time you eat out and reach for you favorite pizza or any packaged food without reading the label, you are basically consuming salt and sugar beyond your capacity.

Think about it.

Is it really worth risking your heart and your life when you already know something is wrong and is avoidable? All you  need to do is turn around a packaged product and see the ingredients. It takes a few minutes but it is the difference between having a heart attack one day and running a marathon.

The best part is, you can actually live a life without white sugar in the first place. Trust me, it’s not that easy. Start small.

  1. Substitute fruits for every unhealthy sweet dish you want to feast on.
  2. You don’t have to give up on your sweet tooth completely. Opt for unrefined dark brown jaggery whenever you make sweets.
  3. Avoid eating packaged or outside food as much as possible.
  4. If required, read the labels thoroughly. Even something as innocuous as cane sugar or fructose is actually sugar and nothing else. Avoid such products.

Yes, there will be days when your cravings will get better of you and you will give in, but know that it shouldn’t side-track you from your goal of a healthy you!

PS: The sugar in fruits is not harmful in anyway. There is no limit on how many fruits you can consume. For more on fruits, visit my first post on fruits. You can read it here.

 

Hope you are having a great day! feel free to share your comments and feedback! would love to know what you think 🙂

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6 thoughts on “White Sugar – the sweet enemy you need to learn to live without

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