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Sugar is everywhere. It’s in our drinks, snacks, and even hidden in our seemingly healthy foods. But did you know that excessive sugar consumption results in several health problems like obesity, diabetes, and heart disease? So, the burning question is how to control sugar intake. In India, where people crave something sweet after food, finding an answer to this question becomes really important.
The good news is that controlling sugar intake with a balanced diet and healthy alternatives is possible. Yes, there are many natural ways to lower your blood sugar and keep it healthy. This blog will explore ten natural ways to start implementing today.
So sit back and get ready for some valuable tips on taking charge of your sugar intake.
How To Control Sugar? Start By Understanding The Types Of Sugar
When we hear “sugar,” most of us think of white granulated sugar that we use to sweeten our coffee or tea. But Sugar is not only this. It is a type of carbohydrate found in many foods, including fruits, vegetables, and dairy products. There are actually many different types of Sugar out there!
Understanding the different types of sugars can help you make informed choices about what you’re eating and how much added sugar you consume daily. Some people also follow a no sugar diet for weight loss and get in shape.
Types Of Sugar
- Glucose: Glucose is the type of blood sugar that is the basic energy source for the cells of our body. It comes from the different foods we consume, or the body can make it from other substances.
- Fructose (Fruit Sugar): This is in fruits, vegetables, and honey. It is sweeter than glucose and is found as a sweetener in processed foods and beverages.
- Sucrose (Table Sugar): Table sugar, or Sucrose, is a disaccharide composed of glucose and fructose. It is derived from sugar cane or sugar beets and is a sweetener in various food and beverages. The white Sugar that we often use for tea and coffee is Sucrose.
- Brown Sugar: It is white Sugar with molasses added. It has a little higher moisture content and a distinct caramel-like flavor.
- High-Fructose Corn Syrup (HFCS): A sweetener prepared from corn starch that has been processed to convert some of its glucose into fructose. It is commonly used in processed foods and beverages, including sodas and sweetened snacks.
- Honey: Honey is a natural sweetener bees produce from the nectar of flowers. It contains a combination of glucose, fructose, and small amounts of other sugars, enzymes, and minerals. Honey benefits our health in many ways.
Other forms of Sugar include lactose (milk sugar), maltose (found in beer), maple syrup, Agave Nectar, etc. Added sugars are those that manufacturers add to processed foods such as soda, candy bars, and cereal boxes.
It’s important to note that all forms of added sugars adversely affect your body when consumed excessively. Therefore, you should follow dietary guidelines from around the world to limit its consumption.
The Role Of Sugar In Our Diet
Sugar, specifically glucose, is an essential energy source for our body. Here are some reasons why our body needs sugar:
1. Energy Production
Glucose from Sugar is a primary fuel source for our cells because it provides the energy necessary for various bodily functions, including physical activity, brain function, and the functioning of organs and tissues.
2. Brain Function
Glucose is significant for brain health and function. The brain depends heavily on glucose as its primary energy source. It helps support cognitive processes, memory, and overall brain function.
3. Muscle Function
Muscles, including skeletal muscles and the heart, require glucose for contraction and optimal performance. During physical activity, glucose splits to stimulate muscle movement.
4. Metabolic Function
Glucose plays a crucial role in metabolic processes such as glycolysis, which converts it into adenosine triphosphate (ATP) energy. It also serves as a precursor for synthesizing other molecules in the body. You should include metabolism boosting foods in your diet to help you with a healthy weight loss.
5. Red Blood Cells
Glucose is the primary fuel for red blood cells, transporting oxygen throughout the body. Also, adequate glucose levels are essential for properly functioning red blood cells.
6. Hormonal Regulation
Blood sugar levels are tightly regulated by hormones such as insulin and glucagon. Insulin assists in transporting glucose from the bloodstream into cells, regulating blood sugar levels and preventing them from becoming too high.
It’s important to note that while Sugar is important for our body, it’s crucial to consume it in moderation and from healthy sources. Natural sugars available in fruits, vegetables, and whole grains are generally healthier compared to added sugars in processed foods and beverages. Balancing sugar intake with a nutritious diet and a healthy lifestyle is vital to overall well-being.
How to Control Sugar: Recommended Sugar Intake Limit
In India, the optimal limits for consuming Sugar match the guidelines provided by the World Health Organization (WHO) and the Indian Council of Medical Research (ICMR). Here are the recommended limits:
| Age Group | Added Sugar Intake Limit (grams) | Added Sugar Intake Limit (Teaspoon) | Approximate Calories |
| Children & Adolescents (2-18 Years) | Less than 19 grams per day | Less Than 4 Teaspoons per day | Approx. 76 calories |
| Adults (19 Years and above) | Less than 38 grams per day | Less than 8 teaspoons per day | Approx 152 Calories |
These limits are for added sugars and exclude natural sugars in whole foods like fruits and vegetables. The ICMR further advises that total sugar intake, which includes added sugars and naturally occurring sugars in foods, should be less than 10% of total daily energy intake.
It’s important to note that added sugars can be found in various processed and packaged foods, beverages, and sweets. Monitoring sugar intake and making informed food choices can help individuals stay within the recommended limits. Follow this low glycemic diet plan and eat fewer sugars, lowering your caloric intake and creating a calorie deficit.
Please remember that calorie counts can vary depending on the type and source of Sugar consumed. Consulting with a registered dietitian or healthcare professional can provide more personalized guidance based on individual health conditions, activity levels, and dietary needs.
Impact Of High Sugar On The Body
Consistently high blood sugar levels can have several adverse effects on the body:
1. Increased Risk of Diabetes Complications
Persistently high blood sugar levels are associated with diabetes, such as damage to the blood vessels, nerves, and organs. Also, it can increase the risk of heart disease, heart stroke, kidney disease, eye problems, and nerve damage.
2. Fatigue and Weakness
High blood sugar levels can make you lazy, tired, and sluggish. When the body’s cells cannot effectively use glucose for energy, it can result in a lack of energy and overall weakness.
3. Frequent Urination and Increased Thirst
Elevated blood sugar levels can cause increased urination because the body tries to remove excess glucose through urine. Consequently, it can increase thirst as the body attempts to replenish lost fluids.
4. Weight Loss or Gain
Uncontrolled high blood sugar levels can contribute to unintentional weight loss, as the body may break down stored fat and muscle tissue for energy. Alternatively, high blood sugar levels can also lead to weight gain in some individuals due to insulin resistance and increased fat storage.
5. Poor Wound Healing
High blood sugar can slow down the body’s ability to heal wounds. It can affect blood flow and the function of the immune system, slowing down the healing process.
6. Increased Risk of Infections
High blood sugar levels can weaken immunity, making individuals more susceptible to fungal and bacterial infections.
In addition to these risks, elevated blood sugar levels can impair cognitive function and increase the likelihood of developing dementia or Alzheimer’s disease later in life. It can affect mental health by increasing the risk of depression and anxiety.
Further, you should monitor your blood sugar levels regularly to avoid these potential health hazards. Resorting to healthy lifestyle habits such as regular exercise and a balanced diet low in refined sugars and carbohydrates can help maintain normal glucose levels naturally!
How To Control Sugar? 10 Natural Ways To Control Sugar
Controlling Sugar in the blood is crucial for a healthy body and for preventing chronic diseases such as diabetes. Blood Sugar can be controlled by changing the diet and adopting the best diet plan. But what controls Sugar naturally? So, check out which food is good control sugar and some ways to keep your blood sugar levels under control:
1. Balanced Diet
Follow a balanced diet that includes whole grains, lean proteins, healthy fats, and plenty of fruits (especially berries) and vegetables. Focus on whole, unprocessed foods that are low in added sugars. Also, monitor your carbohydrate intake in your diet because Carbohydrates are broken down into Sugar in the body. Opt for complex carbohydrates like whole grains, legumes, and vegetables, which have a lower impact on blood sugar than refined carbohydrates like white bread, white rice, and sugary cereals.
2. Portion Control
Be mindful of portion sizes of food to avoid overeating. Even healthy foods can raise blood sugar if eaten in large quantities. Also, control carbohydrate intake by measuring portions and spacing them throughout the day.
3. High-Fiber Foods
Include high-fiber foods such as whole grains, legumes, fruits, and vegetables. Fiber slows down sugar absorption and helps maintain stable blood sugar levels. You can also check our sugar patient diet chart, a healthy diet plan to control Sugar.
4. Regular Exercise
Engage in regular physical exercise or activity such as brisk walking, jogging, swimming, cycling, or any exercise that suits you. Further, exercise helps improve insulin sensitivity and promotes weight loss which assists in blood sugar control.
5. Hydration
Drink enough water to stay hydrated because plenty of water flushes out excess glucose from the bloodstream, reducing the risk of dehydration-related complications.
6. Limit Sugary Foods and Beverages
Minimize consumption of sugary foods, desserts, sodas, juices, energy drinks, and sweetened beverages, as they can significantly impact blood sugar levels. Avoid or limit your intake of candies, chocolates, cakes, cookies, pastries, and other sugary snacks. Instead, try to replace refined Sugar with other natural and healthier substitutes like jaggery, dates, coconut sugar, etc.
7. Healthy Snacking To Control Sugar
Choose healthy snacks such as nuts, seeds, Greek yogurt, or raw vegetables with hummus to stabilize blood sugar levels between meals. Also, Jamun is a very good fruit to control diabetes. So, check out this amazing recipe of Jamun Shots by Fitelo as a healthy snack option to control Sugar.
8. Stress Management
Also, try to control your stress levels by practicing stress management techniques like meditation, deep breathing exercises, or engaging in activities you enjoy to help control stress, which can affect blood sugar levels.
9. Regular Monitoring Of Sugar Levels In The Blood
Monitor your blood sugar levels regularly, especially if you have diabetes, to track how your body responds to different foods and lifestyle choices. It can help you make necessary adjustments.
10. Other Lifestyle changes To Control Sugar
Also, avoid smoking and excessive alcohol consumption because these habits can increase the risk of high blood sugar levels and other health problems. Also, get enough sleep because lack of sleep can interfere with insulin sensitivity and increase the risk of developing type 2 diabetes. For this, you can follow our type 2 diabetes diet for fast recovery.
Remember, it’s essential to consult with a doctor or a registered dietitian for personalized advice and guidance based on your specific health condition and needs.
How To Control Sugar? Choose Healthy Alternatives!
When it comes to controlling sugar intake, finding healthy alternatives is crucial. But which sugar is good for health? Luckily, plenty of options can satisfy your sweet tooth without the harmful effects of refined sugars.
1. Jaggery To Control Sugar
Jaggery, or Gur, is a traditional unrefined sugar made from sugarcane or date palm sap. It is commonly used in Indian cuisine and provides a distinct caramel-like flavor. Jaggery contains small amounts of minerals like iron and is healthier to consume in tea, sweets, desserts, and some savory dishes.
2. Panela
Panela, also called Khandsari sugar, is another traditional sugar substitute used in India. It is made by boiling and evaporating sugarcane juice until it solidifies. Panela retains some of the natural minerals found in sugarcane and has a rich flavor similar to brown Sugar. It is an excellent alternative for refined Sugar and can replace traditional Indian sweets and beverages.
3. Stevia
Stevia is a natural sweetener extracted from the leaves of the stevia plant. It has a sweet taste without calories and does not affect blood sugar levels. Stevia is available in liquid or powdered form, and you can use it in tea, coffee, baking, and cooking.
4. Raw Honey To Control Sugar
Raw honey is a natural sweetener with a rich flavor. It contains antioxidants, enzymes, and trace amounts of minerals. However, it’s important to note that honey still contains sugar and should be consumed in moderation. Choose raw, unprocessed honey to retain its nutritional properties.
5. Maple Syrup
Maple syrup comes from the sap of maple trees. It adds a distinct flavor to foods and contains some minerals and antioxidants. You must look for pure, organic maple syrup without additives or artificial flavors.
6. Coconut Sugar
Coconut sugar comes from the sap of coconut palm trees. It tastes similar to brown sugar and contains small amounts of nutrients such as iron, zinc, and potassium. While coconut sugar is less processed than refined Sugar, it still should be used sparingly due to its high sugar content.
7. Date Paste
Date paste is made by blending soaked dates with water until smooth. In India, people use it as a natural sweetener in various recipes, including desserts, smoothies, and homemade energy bars. Dates also provide fiber and essential nutrients.
8. Monk Fruit Sweetener
Monk fruit sweetener, or Luo Han Guo, is derived from a small fruit native to Southeast Asia. It is a natural, calorie-free sweetener that does not impact blood sugar levels. Monk fruit sweetener is available in granulated form and is a substitute for Sugar in various recipes.
It’s important to remember that even though alternatives to refined Sugar can provide some advantages, they still contain sugar and should be taken in moderation. It’s also crucial to consider your unique dietary requirements and any specific advice your healthcare provider gives.
Try These Healthy And Sugar-Free Snacks To Control Sugar Intake
Want to address your sweet cravings but worried about consuming more sugar? Don’t worry; here we share some yummy and healthy sugar-free recipes that satisfy your cravings with no added sugar! Check them out:
Sweet Summarization Of How To Control Sugar
Controlling sugar intake is essential for maintaining good health and preventing various illnesses. A balanced diet with healthy alternatives to Sugar can manage blood sugar levels by lowering the risk of chronic illnesses such as diabetes, heart disease, obesity, or overweight problems.
Additionally, by understanding the different types of sugars and their effects on the body, you can make informed decisions about what you eat. Inducing more whole foods into your diet can also help you avoid hidden sources of added sugars in processed foods.
Remember to read labels carefully and choose products with minimal or no added sugars. With some planning and effort, it’s possible to control your sugar intake without sacrificing taste or enjoyment in your meals.
So take charge of your health today by adopting a balanced approach to nutrition that prioritizes wholesome ingredients over refined sugars – your body will thank you!
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Gazal, a new mother and ambitious businesswoman, faced the exhausting challenges of motherhood. Seeking balance and rejuvenation, she turned to our dedicated dietitians, who crafted a customized weight-loss diet plan. Incorporating her favorite foods and vegetarian meals, Gazal followed the plan diligently. After 120 days, she achieved a remarkable transformation, losing 16 kgs and regaining her vitality. Read Gazal’s inspiring weight loss journey here:
Fun Fact
Did you know that roti, a traditional Indian flatbread, is often considered healthier than bread? Made from whole wheat flour, roti retains more nutrients and dietary fiber compared to processed bread. So, the next time you’re craving carbs, opt for a delicious roti to enjoy a nutritious and wholesome meal!
One Habit That Spoils Your Diet Completely | Dietitian Mac Singh
Most weight watchers eat clean or at least try to eat clean throughout the day, but one habit spoils your diet completely. Find out what this habit is and how to avoid this to build a better one in this video by Mac Singh:
Frequently Asked Questions
Which Food Is Good Control Sugar?
Non-starchy vegetables, whole grains, lean proteins, and healthy fats are good for controlling blood sugar levels. Additionally, incorporating berries and cinnamon into your diet may also be beneficial.
What Is A Healthy Diet Plan To Control Sugar?
A healthy diet plan to control Sugar includes consuming balanced meals focusing on whole foods, such as lean proteins, fruits, vegetables, whole grains, and healthy fats while limiting processed foods, sugary drinks, and desserts. Monitoring portion sizes and incorporating regular physical activity is essential for managing blood sugar levels.
Which Fruit Is Good To Control Sugar?
Berries, particularly strawberries, blueberries, and raspberries, are suitable for controlling blood sugar levels. These fruits are low in Sugar and high in fiber, which helps slow down the absorption of Sugar into the bloodstream.
How Can I Control My Sugar Through Food?
Focus on a balanced diet that includes lean proteins, high-fiber foods, and healthy fats while limiting sugary foods, processed carbohydrates, and sugary drinks.
How Can I Control My Sugar Quickly?
To quickly control your blood sugar, you can engage in physical activity like brisk walking or light exercise and choose low-glycemic index foods while avoiding sugary foods and beverages.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your own transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your own health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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