Healthy alternatives to sugar (and plan to unhook)

Is sugar dangerous?

Among the many reasons why sugar is bad are that it makes us fat and overweight, increases the possibility of suffering from cardiovascular diseases, cancer and diabetes, and makes us age. However, it is not easy to 'unhook' because it is one of the most addictive substances along with salt and fat. But it has a solution. Here are some healthy alternatives to sugar, and then a plan to get off the hook in seven days.

Yes to fruit

Fruit is the food group that is really naturally sweet, as it has intrinsic sugars.

Best very ripe fruit

You can make a homemade jelly with very ripe fruit or use it to sweeten your yogurts, breakfasts …

Dried fruit

Plums, banana, dates, raisins, figs, apricot apricots … serve to give sweetness. They are also used to sweeten any stew, muesli …

Cinnamon

Aromatizes and adds sweet flavor to coffees, infusions, yogurts and various desserts.

Vanilla

In the same way as cinnamon, it aromatizes and adds sweetness. It is best to consume it directly from the pod.

Almond flour

Almond, coconut or corn flours allow you to make recipes without adding so much sugar.

Cooked carrot

Both carrot, apple or pumpkin are used to give sweetness to vegetable creams, tomato sauces, cake doughs …

The data speaks for itself. The daily amount of sugar recommended by the WHO is 25 g and in Spain we exceed 71 g. And although the labels of many foods say that they do not have added sugar, it can be camouflaged after other names:

Saccharose
Corn syrup
Maple syrup
Glucose
Fructose
Agave syrup
Dextrose
Molasses
Panela
Fruit concentrate
Cane sugar
Cane juice
Dextrin
Maltodextrin
Honey
Candy
Malt syrup
Lactose
Brown sugar
Invert sugar

If you are not sure whether or not you are hooked on sugar, we have a test to get you out of your doubt. As you have seen, there are many healthy alternatives to sugar. And we also have a planning to make it easier for you to leave it little by little and without trauma …

Effective plan to 'unhook' from sugar

Day 1: Spend the day reviewing the foods rich in sugar that you have at your fingertips (cookies, chocolate, candies…) and get rid of them. Eyes that do not see, mouth that does not sin.
Day 2: Today reduce by half the sugar you add to coffee, yogurt … Tomorrow, the same. On day 4 and 5, take only a quarter. And from here, avoid added sugar. You can use spices like cinnamon or vanilla, but not sweeteners.
Day 3: Cut the liquid calories. Today's goal is to eliminate fruit juices, sugary drinks …
Day 4: Switch to whole wheat flours because flour, rice and white bread also raise the sugar.
Day 5: Today's task is to look at the amount of sugar on food labels. Choose those that do not have sugar or their level is low, that is, they contain a maximum of 5 g of sugar per 100 g or 100 ml.
Day 6: One more step for the plan: eliminate alcohol (wine, champagne, beer, mixed drinks …) from your day to day and leave it in something specific. Alcohol in excess can alter blood glucose and add many unnecessary calories, which will accumulate in your waist.
Day 7: Take fruit but without going overboard. Although it is very healthy, do not eat more than one piece at a time. Nor should you take more than 3 pieces a day. The advice is that you always try to consume a lot of vegetables; and if possible, eat more vegetables than fruit.