Sugar is a general name for a range of sweet carbohydrates found in most plants in small quantities but primarily harvested from sugarcane and sugar beet thanks to these crops’ high amount of sugar. Before the 18th century the primary form of sweetener had been honey. The average person now gets over 260 of their daily intake of calories from sugar, and this is even higher in the industrial world. Consumption continues to rise.
Sugar has been closely linked to obesity in the developed world, and it is strongly suspected that sugar plays a pivotal role in the increase in heart disease, dementia, diabetes and macular degeneration, as well as other side effects of obesity.
High Calorie Diets Linked to Diabetes
The American Diabetes Association says that being overweight increases your risk of developing type-2 diabetes. High-calorie diets, and therefore by extension high-sugar diets, can therefore lead to diabetes, although genetics also play a significant factor.
Diabetes has many potential symptoms: fatigue, frequent thirst, intense bouts of feeling hungry, increased frequency of passing urine, itchiness in the groin or vaginal areas, slow healing cuts and wounds, frequent vaginal infections, a dry mouth, fuzzy vision, or a desire to vomit.
Diabetes medication, invariably, has numerous side effects on top of the fact that any such treatment tends to mean ongoing dependency on such medications. Most early interventions suggest that diabetes can be controlled by improving lifestyle and food choices – a low-sugar diet being a big part of this. Essentially, a diabetic will benefit from the same healthy diet that a non-diabetic will.
Cinnamon and coffee are two potent natural food items that may help bring down blood sugar levels. But these items do not form a good proportion of daily diets and are taken as supplements rather than as the main course of food. It is your lunches and brunches (the so called ‘big bites’) that must be targeted effectively.
The first in the line-up is of excellent low-sugar foods is oatmeal. Oatmeal is rich in soluble fibers. These fibers stay long in the stomach awaiting digestion making you feel less hungry. Their absorption in blood is also gradual, thus helping blood sugar levels. In addition, these fibers are also a good source of energy. Therefore, they can help solve the problems of fatigue and frequent hunger.
Green beans, spinach and broccoli are all rich in fibers but low in carbohydrates. They impact blood sugar negligibly, and help fill our stomach. Similarly, red and pink strawberries are low in carbohydrates and rich in fibers. They can ably replace any sweet snack and make us feel full with little impact on carbohydrates assimilation and blood sugar levels.
Salmon is rich in protein and Omega-3. Thin slices of salmon are much better substitutes to carbohydrate-rich food, and provide much needed chromium to help insulin process work much better.
A Low-Sugar Vegan Diet
In summary, a low-sugar vegan diet is one of the healthiest diets one can follow, and significantly reduces one’s risk of cardiovascular disease, diabetes and obesity.