There are people who add plenty of sugar to season their dishes. These days, in an era where sugar and sweeteners are deliberately reduced for health reasons, I am also concerned. Health comes before taste. For my health and my family's health, I need to reduce sweetness. The World Health Organization (WHO) and others are also paying attention to reducing sugar intake. Let's revisit the topic of sugar and health.

 

Sugars, necessary for our body but... excessive intake is problematic

 

You should consume sugar in moderation. Especially since the brain uses glucose (carbohydrates) as an energy source, it is necessary for brain activity. Completely reducing sugar intake out of the belief that it is always harmful to the body can cause damage to the brain, nerves, and white blood cells. However, sweetness is a tempting allure. It is easy to overconsume. Excessive intake leads to calorie accumulation, weight gain, and rapid increases in blood sugar levels, which are not good for preventing or managing diabetes. Increased inflammation in the body can also become the starting point for various diseases.

"Sweet things are everywhere around me"... Do you add sugar even at home?

 

Looking around, you can see that sweets are everywhere. Starting with jam and cereal in the morning, even side dishes at restaurants may contain a lot of sugar. Ice cream and coffee consumed as desserts also contain sugar. Dinner menus are the same. Adding sugar at home again results in excessive sugar intake. The World Health Organization recommends consuming about 25 grams of sugar per day. Sugar is important in the prevention and management of diabetes, as it is related to blood sugar spikes. The Glycemic Index indicates how quickly blood sugar levels rise after consuming sugars (carbohydrates). Sweets are representative foods that cause high blood sugar.

 

It's better to boil and eat meat... The sweetness of onions becomes stronger when boiled.

 

Let's develop a habit of using vegetables and fruits to add sweetness instead of sugar at home. Using just a little sugar can produce a similar sweetness. When onions are heated, some of their spicy components break down, creating sweetness. The sweetness of onions becomes more pronounced when boiled rather than fried. For health reasons, it is better to boil meat before eating. Adding onions at this time helps reduce the harmful effects of neutral fats and cholesterol in the meat through antioxidants, and also imparts a healthy sweetness.

 

Significant increase in triglycerides in the blood... Why is it good for diabetes prevention and dieting?

 

Sugary foods also affect the blood. They significantly increase triglyceride levels in the blood, leading to hypertriglyceridemia (hyperlipidemia). Blood clots can block blood vessels, increasing the risk of heart and cerebrovascular diseases. Not only fatty, greasy foods but also foods high in sugar should be reduced.

 

Check the ingredient list of jam and cereal eaten in the morning and avoid those with excessive sugar content. It is better to choose multigrain, whole grain, or whole wheat bread with a lower glycemic index rather than white bread. If you are over middle age, especially pay attention to blood sugar management. It is beneficial for diabetes prevention and management if post-meal blood sugar rises slowly and gradually decreases, and it can also help prevent weight gain.

 

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It's better to use vegetables and fruits to add sweetness instead of sugar at home.

Even using just a little sugar, these days there are various types of alcohols as well.

I also use white sugar and brown sugar.

Meat dishes also use a lot of onions.