We all love sweet things. Ever tempting, it’s not hard to go on a slippery slope of sugar overconsumption.
We can thank our hunter-gatherer ancestors for that. Always on the move and in constant need of energy, whenever they found honey or a berry bush it was like hitting the jackpot.
Our love and excitement for sugar haven’t changed, but our societies have. Our easy access to foods, and implicitly sugar in all shapes and forms, has made our cravings act like a 5-year old having a tantrum.
An Australian Health Survey found that 52 per cent of Australians exceed the World Health Organisation’s (WHO) recommended limit of 6 teaspoons of sugar per day.
But sugar is bad for our health, and WHO especially highlights the role added sugar – sugar “hidden” on food labels under a plethora of names that range from agave nectar to glucose and lactose – has on obesity and dental disease.
And data doesn’t lie, with around 60 per cent of 14-year-old Australians experiencing decay in their permanent teeth. “Most teenagers know that sugar is bad for their oral health. But even with constantly brushing their teeth, they are still experiencing tooth decay because of foods and drinks that contain food acids, which can cause erosion of the tooth enamel,” says Dr. Katrina Zhao, Principal Dentist and Managing Director at Midas Dental.
But we can change our habits, recalibrate our taste buds and become healthier. And it doesn’t have to be hard.
Here are 5 easy ways to cut down on sugar.
1. Make water your best friend
By prioritising water over any other drinks you are going to heavily cut down on sugar without realising it. According to ABS, most sugar consumed by Australians is found in soft and energy drinks, fruit and vegetable juices and cordial.
By sticking to water you’ll not only reduce your sugar intake but will also improve your dental health, skin elasticity and overall appearance and health.
2. Learn to love dark chocolate
Raw cacao is rich in flavonoids and has plenty of health benefits helping with lower blood pressure and improved blood flow to the brain and heart.
Dark chocolate reaps the benefit of raw cacao and helps you satisfy sugar cravings without the guilt.
Swap confectionery for dark chocolate, and Milo for a raw cacao drink. If you’re a coffee lover, this will come easier to you than if you’re not, but it’s a delicious swap nonetheless.
3. Embrace the veggies
Beetroot, carrot, sweet potato, fennel… You might think of them as vegetables reserved for savoury dishes, but they contain sugar (and plenty of fibre) and make healthy sweet treats.
Cakes, muffins and pies can all be made from the above, and still be delicious with no additional sugar.
There are plenty of recipes that you can find and get inspired by.
4. Shop “real food”
The easiest way to cut down on sugar is to buy fresh produce and whole foods. By avoiding packaged products you don’t have to worry about reading (and trying to decipher) labels.
That way, you’ll most likely also eat more seasonal fruits and vegetables, which are naturally more nutritious.
Another option is to buy fresh produce from the frozen section. Their nutritive value is preserved as they are usually packed on the same day of collection.
5. Use spices
Healthier than sugar, spices can help with sweet cravings. For example, use cinnamon in your raw cacao hot drink. Need an extra boost? Add a teaspoon of coconut oil.
Over time, you’ll be able to replace sugar completely with spices. Other good ideas include ginger, allspice and nutmeg.
Conclusion
Cutting down on sugar doesn’t have to be hard, no matter how much our brain is trying to mislead us. By swapping out the usual culprits, you’ll recalibrate your taste buds and enjoy a healthier life (and most likely a smaller waist) in no time.
