What are refined sugars and should I avoid them?

Refined sugars can be found in a plethora of the foods and drinks we ingest, but what are refined sugars? Among them are some culprits you might already know: sucrose, lactose, crystalline glucose, brown sugar, liquid sugar, invert sugar syrup, glucose or corn syrup, and high fructose corn syrup. And unfortunately, cutting them from your diet can be more challenging than you might think. Americans consume on average 55-92 grams of added sugars on a daily basis, which is equal to around 13-22 teaspoons of table sugar. Aside from being a significant chunk of your daily calorie intake, eating too much of this kind of sugar is terrible for your well-being. It contributes to many health issues including obesity, diabetes, cancer, and heart disease.

The benefits of cutting out refined sugars greatly outweigh the effort it takes to change your diet. Let’s take a closer look at those benefits. Refined sugars offer empty calories, lacking essential nutrients, and leading to weight gain and other health problems. By replacing them with nutrient dense alternatives, you provide your body with the necessary vitamins and minerals it craves. It also promotes stable energy levels throughout the day, preventing blood sugar spikes and crashes that leave you feeling fatigued. Your skin may thank you as well! Reducing sugar intake leads to a clearer complexion. In fact, research suggests that a diet with less sugar intake slows the rate at which your skin ages. And of course, you will reduce risk of cavities, so you can count dental health in the long list of benefits.

And the impact to your well-being doesn’t end with your physical health. Refined sugars are known to affect your mental health. Reducing them in your diet can positively impact your mood and mental clarity, fostering a more balanced and sustained sense of well-being.

You should also consider adding more protein to your diet. High sugar intake doesn’t just cause weight gain because of the empty calories, it can also increase your appetite. However, if you replace those sugars with foods high in protein and fiber, your hunger will decrease and you will feel fuller.

Embarking on the journey to cut out refined sugars requires commitment and mindful choices when it comes to your diet. You can start by reading labels, opting for whole foods, and gradually reducing your sugar intake. You can also experiment with natural sweeteners such as maple syrup, coconut sugar or honey. Focus on foods such as fruits, vegetables, nuts, fish, and whole grains so your body has the tools it needs to repair and protect itself. And since these foods tend to be rich in fiber, which helps your body absorb sugar more slowly, you will have more stable blood sugar. Your digestive tract will also flourish. Processed sugars change the balance of bacteria in the gut, increasing the type that cause inflammation. Without them, you will feel less bloated, stop suffering from inflammation, and as a result feel much better throughout the day.

Here at Plantiful Kitchen, we are very aware of the detrimental effects of added sugars. This is why we use only the highest quality ingredients, and you will find no refined sugars in anything we bake. Your health is our priority, which is why our baked goods are also 100% plant-based, gluten-free, dairy-free, soy-free, and seed-oil free. And you know how we discussed the benefits of adding protein and fiber? Well, our items are brimming with these nutrients. Our products will make it that much easier to reach your goal of cutting bad ingredients from your life, and embracing the positive transformation of cutting out refined sugars.

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- Mastering Blood Sugar Balance and How to Start Your Day the Proper Way