Zeynep Kulakçı, Dietician
Two weeks ago, I announced that I would try a sugar-free diet for 21 days and invited you to this challenge. If you missed that article, I would like to announce that our challenge is up to date. You can also join our 21-day sugar-free journey. In this article, I would like to talk about common mistakes in a sugar-free diet.
When it comes to sugar-free nutrition, most people say, “I don’t use sugar anyway.” “It’s been a long time since I put sugar in my tea or coffee,” they reply. However, after asking a few questions, I see that unknowingly consuming sugar is common.
I will talk about how we take sugar into our bodies without realizing it. But first, let’s answer this:
Why is sugar so evil?
Actually, it is very important which sugar and how much sugar we mean by this question. Sugar is found naturally in all foods that contain carbohydrates, such as fruits and vegetables, cereals, and dairy products. It is okay to consume all foods containing natural sugar.
Plant foods also contain high amounts of fibre, essential minerals and antioxidants, and dairy products contain protein and calcium.
As your body digests these foods slowly, the sugar in them provides your cells with a constant source of energy. Moreover, consuming the right amount of fruits, vegetables and whole grains reduces the risk of chronic diseases such as diabetes, heart disease and some cancers.
When we say “sugar is bad for your health,” we obviously don’t mean natural sugar. What we’re talking about here are added sugars and artificial sweeteners. That is, the sugars that food manufacturers add to products to increase flavour or extend shelf life. When you consume too much of them, causes many different diseases.
Studies show that the consumption of artificial sugar causes diabetes and obesity problems and increases the risk of heart attack. In a study published in the journal JAMA Internal Medicine in 2014, Harvard University Nutrition Professor Dr. Frank Hu and colleagues found an association between a high-sugar diet and an increased risk of dying from heart disease.
Now, back to our original question: How do we unwittingly consume added sugar and artificial sweeteners?
The basic mistake we make is unknowing or forgetting that there is sugar in packaged foods that are salty, in alcohol, in drinks that are said to be sugar-free, and in sauces such as ketchup.
Even if the food is salty, sugar is used in all packaged foods, and sweetener is added to those stated to be sugar-free. For example, we take four spoons of white sugar into our body with a 100-gram package of chips. Some beers consume 10-15% sugar. With Diet Coke or Coke Zero, we get artificial sweeteners. In its latest publication, the World Health Organization has confirmed that artificial sweeteners cause cancer.
That’s why it’s important to reconsider our sugar consumption in order to prevent cancer, diabetes and heart diseases, which are the biggest diseases of our time.
To permanently remove artificial sugar from our lives, join the 21-day sugar-free diet challenge to form a habit.
The rules are simple: Stay away from all packaged foods, sugary alcohol, and carbonated and sweetened drinks. Exercise at a moderate pace for just 30 minutes a day. Watch your water consumption. Consume fruit and dried fruit for your sugar needs.
In my next post, I’ll share some natural recipes you can make when your sweet craze hits.