Sugar is such an invasive little drug and the worse part is that it is legal! We don’t even realize how addicted to sugar we really are until we try to take it out of our diet for a while…
And by sugar, I mean artificial, refined and added sugars. Indeed, certain whole foods will naturally contain some form of sugar. But when consumed properly, these are perfectly healthy for your body as it needs healthy sources of carbohydrates to properly function.
Last year, I went on a sugar-free cleanse/detox while travelling as I could tell some of the foods I was consuming contained too much sugar (often times unbeknownst to me!). It was such a great experience and because I went sugar-free for a month while backpacking throughout South East Asia, the challenge was even greater as I did not have access to my kitchen, nor my favourite ingredients. However, it was STILL doable and very eye-opening.
So, in order to help you get through your own sugar cleanse/detox or if you are looking to change your eating habits, I wanted to share with you today 5 healthy alternatives to SUGAR.
Please note that in order for you to see the positive effects of this cleanse or new lifestyle, you need to be really committed and know why you are doing this. So to help you stay committed on this new journey, here are
A few reasons why you should ditch sugar:
- It is a highly addictive substance that really messes up with your brain chemistry and provokes a high similar to the one you feel when you release dopamine. It over activates your reward pathways and creates a vicious cycle of intense cravings.
- It can impair your memory and learning skills. In fact, when you consume too much sugar, too much insulin is released to regulate your blood sugar levels. This hormone also regulates your brain cells’ function. When you consume too much sugar, the level of this hormone in the brain is lowered, which further impairs cognition.
- It damages and overloads your liver. Indeed, when you consume too much sugary stuff, your liver has to process all of that sugar and will transform it into fat. The more you eat sugar, the more fat your liver will create and store.
- It leads to energy depletion. Indeed, when you consume refined sources of sugar, it usually leads to a sugar high, that is followed by a rapid sugar crash as well. Because it does not fuel your body properly. You are unable to have the proper amount of energy you need throughout the day. Basically, you end up starved for more energy and.. more sugar. A vicious cycle…
- It wrecks your skin. Indeed, when sugar enters your bloodstream, it attaches to proteins to form new very harmful molecules, called Advanced Glycation End products aka AGEs. These new molecules attack other proteins in your body, including the fibers present in collagen and elastin. This results in premature aging: dry, brittle, saggy and wrinkly skin.
These are just a few of the negative effects sugar can have on your body. There are many more, of course. But I am sure these reasons alone are enough to convince you to at least considerably reduce your sugar intake.
Now for a solution and some help in your journey to less sugar…
5 Healthy Alternatives To Sugar:
So you can keep some sweet into your life without sugar’s nasty side effects.
1. Dates & Other Dried Fruits
Dates are an excellent alternative to sugar. They are rich in dietary fibers (which help regulate your blood sugar and prevent that sugar high). Dates are also rich in minerals, such as iron, potassium, but also calcium, manganese, copper and magnesium. Moreover, they are a great source of B vitamins, vitamin A and anti-oxidants, which all help fight free-radical damage causing premature aging and many illnesses.
You can consume them alone or stuff them with walnuts, or almonds for a delicious snack. You can also chop them up and add them to your oatmeals, smoothies, salads and desserts. I simply love dates. Other dried fruits are a great healthy sweet snack alternative as well.
2. Fruits
Many people are so used to artificial flavours, artificial sweeteners and overly sweet foods that they have become completely unable to taste the natural sweetness that occurs in fruits. But rest assured, once you lay low of the sugary stuff, your taste buds will naturally and gradually re-adjust to the point where your old sweet treats will feel way too sweet for you.
Fruits, however, contain a natural form of sugar (mostly fructose), which does not spike up your blood sugar levels because of everything else fruits contain; namely water, vitamins, minerals, phytonutrients and fibers. These fibers slow down the absorption of fruit sugar into your blood stream. Fruits, and vegetables for that matter, naturally contain carbohydrates, healthy starches and some sugar but it is no where near the same as the refined carbs and sugars that most people consume nowadays (think donuts, muffins, white pasta, candies, corn syrup, etc). These type of carbohydrates are empty calories- meaning that nutritionally they have no value whatsoever.
When eaten whole and fresh, fruits are a great and healthy alternative to refined sugars. As a bonus, fruits are also loaded with anti-oxidants, which are crucial to fight off free-radical damage and boost the immune system.
3. Raw Unpasteurized Honey (Superfood)
Raw honey is honey that is pure, unpasteurized, unheated and unprocessed. When consumed in this form, it is a potent medicine. Indeed, raw honey is full of vitamins, minerals, phytonutrients and enzymes. It is also a great anti-viral and anti-bacterial form of medicine. Whenever, you fall sick, add a teaspoon of raw honey into your ginger tea to feel instant relief.
As a healthy alternative to sugar, feel free to add it to your smoothies, lemonades, teas, coffees or even pancakes. Though it is a healthier alternative to sugar, it remains a type of sugar, so do consume it with moderation. Listen to your body and enjoy it when you do consume it. A little goes a long way, too…
4. Healthy Fats
As opposed to always reaching for something sweet, another great way to feel satisfied after your meal is to make sure that it contains a healthy source of fat. Fat will help signal to your brain that you are full. Healthy fats are also essential for the proper functioning of your cells. They promote healthy hair, skin, nails, and help you stay energized and healthy. And no, healthy fats do not make you fat. Sugar makes you fat.
Healthy fats are: omega 3s, certain saturated fats, and monounsaturated fats as well. E.g. nuts, seeds, free-range & organic eggs, wildly caught salmon, avocado, olive oil, and coconut oil. Try adding some healthy fats into your breakfasts (e.g. in your smoothies) and see how much more energy you will have in the morning and during the rest of your day!
5. Stevia
Stevia is a small plant of South American origins. It is naturally sweet and you only need a little bit of it to sweeten your meals. Make sure you keep that in mind when you use it as a substitute as it is 200 times sweeter than your typical granulated sugar! Stevia is a healthy alternative to sugar because of the vital vitamins and minerals that it contains. It is also believed to be anti-bacterial, anti-septic, anti-microbial and a great source of anti-oxidants. It is a great alternative for diabetics, as well.
Feel free to use some stevia, whether in a liquid form or a powder form (the dried plant) in your smoothies, teas, coffees, healthy treats or even desserts.
Bonus:
6. Go sugar-free whenever possible
Try consuming your foods with no added sweetener for a more intense and flavour-full experience of how some of your favourite foods really taste. Quit the habit of only favouring the sweet taste. They are so many other tastes that also deserve your attention and love. As a matter of fact, according to Ayurvedic Medicine, all 6 tastes should be eaten at every meal to make sure that all food groups and nutrients are represented. It also helps you feel satisfied after your meal. Here are the other tastes:
- Bitter: very detoxifying to the system. E.g: leafy greens, beets, celery, broccoli, sprouts, green and yellow vegetables.
- Sour: stimulates the appetite and can aid your digestion (watch out if you suffer from heartburns, though). E.g. tomatoes, citrus fruits, salad dressings, berries and pickled foods.
- Pungent: promotes sweating and clears the sinuses. E.g. peppers, chillies, onions, garlic, cloves, cayenne, ginger and mustard.
- Salt: enhances the appetite and makes other tastes even more delicious. E.g. sea salt, soy sauce, salted meats, fish.
Have fun experimenting a life with less sugar, but just as sweet!
Stay vibrant,
Sarah.
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