Low-sugar foods

Why is sugar so bad for our organism? Simple, it has no nutrients!

Sugar can be found almost in every common ailment, it can be found in pines butter, ketchup, and baked beans and you should carefully read the labels when you go to the store. Sugar can be found in many forms on the labels and it has many names: glucose, fructose, dextrose, maltose and it contains nothing useful but calories.

Unfortunately, the body needs sugar to function and I’m talking about glucose, which is the result of a chemical transformation of sugar by insulin, and the brain can’t survive without it. Too much sugar can lead to diabetes which is a spreading disease this day so we should get as many foods low in sugar as we can. Aliments rich in sugar can be found in any store, starting from the common candy, white bread, and even in milk that contains lactose.

Indeed when we eat a sugar-based aliment we feel like we have energy, but that’s only for the moment, Because our body uses sugar to get that kind of quick energy, the problem is that when we are consuming excess sugar we get spikes of energy and then really low peek falls and we will feel exhausted, tired and this makes you go for the sugar again.

Recent studies have shown that we shouldn’t eat more than 10 tablespoons a day of sugar, and probably that’s not going to happen because of all the ailments that we are consuming a high dose of simple sugar or sugar derivatives For example if you eat a meal with fries and ketchup 2 slices of bread you will get approximate of 13 tablespoons, and that is what you get from a single meal like that.

High levels of sugar lead to a high level of GI which is a glycemic index, normally set to 100. Based on this, we have 3 kinds of ailments: low GI foods (55 and under ), medium GI foods(56 to 69), and high GI index (70 and over ).

Low GI foods or low-sugar foods category contains food like apples that are healthy and help us in many ways also like the antioxidants from their composition. For instance: skim milk, yogurt, sweet potatoes, oat bread, pre-cooked rice, lentil, baked beans (kidney beans), oranges, and plums.

Some other foods are at the limit of low-medium GI that should be carefully consumed like bananas, pineapples, brown rice, and couscous.

So if you want to get a good diet, with low sugar ailments you should pay attention to what you are eating, and as advice, try to eat as much low sugar foods like fruits as you can and I refer to apples, oranges, limes that have many good qualities, enzymes, antioxidants.

Don’t think that just because they have sugar, even at a lower level it’s a bad choice, because is wrong. Start replacing high GI foods with low GI foods, sure at first you will have cravings, but in time you will lose them and you will feel much healthy and your life will start improving day by day.

List of low-sugar foods ideal for diabetic people

Low-sugar foods are also in use nowadays. People use them due to various reasons. Some want to be slim while some owing to their disease condition of the body. Foods containing high sugar content are quite dangerous for your body’s health. It may lead to various effects such as increased blood sugar levels and stimulating insulin release. This hormone upon its release affects our growth hormone and decreases its release. All this may prove to be hazards to our bodies. The immune system is affected and the body becomes susceptible to some opportunistic infections.

Weight gain and other problems are also the results of high-sugar foods. Therefore, one should try to consume foods that are having a balance of everything but no excess at all. Foods containing less in sugar amount maintain blood sugar levels, which in turn maintains insulin levels at a regular level.

There are so many low-sugar naturally occurring foods. The need is to recognize them and add them to the diet. It is also necessary to keep an eye on your children’s diet along with your diet. Make sure that your children are not taking high-sugar food since it can lead to dental caries in them. High-sugar food on regular basis is a hazard for all age groups. Its use should be in limited proportion while the diet should be rich in low sugar and low fats.

List of Foods Low in Sugar

Fruits Low in Sugar

These include raspberries, lime, strawberries, peaches casaba melon, rhubarb, nectarines, watermelon, apples, papaya, guava, grapefruits, avocado, blueberries, apricots, etc.

Vegetables Low in Sugar

Low-sugar vegetables comprise green bell peppers, celery, broccoli, mushrooms, spinach, chicory onions, Swiss chard asparagus, lettuce, Arugula, and cucumber. All the vegetables are rich in minerals and different vitamins. Add one vegetable daily to your diet and you can remain fit by getting all the essential vitamins and minerals.

Dairy Products

Among dairy products, cottage cheese is low in fat and low in sugar. So you can use it to replace your high fat and sugar cheese.

Air Popped Popcorn

These are grains low in sugar content and are quite good to satisfy your food cravings.

Shrimp

Shrimp possesses no sugar at all and is a great source of iron, phosphorus, vitamin B complex, and selenium. All are essential to carry out different kinds of functions n our body. For instance, iron is needed to make blood in our bodies. Its absence may lead to iron deficiency anemia. Dipping the steamed shrimp into salsa or in a little quantity of balsamic vinaigrette can make it even lighter and low in fats and sugar.

Egg Whites

They contain just very low calories and no sugar at all. You can use Egg whites with vegetables that are also low in sugar such as mushrooms and spinach to change the taste and add spice or you can use them with low-sugar meals or snacks. Egg whites are also a good source of proteins.

Opting for foods that are low in both carbohydrates and fats can facilitate you to control your calories and allow you to eat healthy food. By avoiding the intake of high-calorie or sugar foods, you will decrease your sugar and detrimental fat intake and storage noticeably.

JeffN

Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics.  She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.