The effects of eating refined sugar cannot be overemphasized in today’s world, especially for adults in their 40s, 50s, and above. This is because, despite the numerous health concerns that refined and added sugar have caused, sugar consumption is increasing daily....CONTINUE READING
Several studies have found that additional sugar consumption can impair glucose tolerance, contribute to insulin resistance and inflammation, and boost triglyceride levels, all of which can impact your physical and mental health and lead to heart disease, diabetes, fatty liver, obesity, and certain cancers in children and adults.
The pancreas’ ability to produce insulin (a hormone that helps regulate blood sugar and manufacture protein in skeletal muscles) into the bloodstream steadily decreases as people get older, due to the skeletal muscle’s diminished glucose metabolism capacity and increased insulin resistance.
Although sugar cannot be eliminated from our diets, it is recommended that people in their 40s and 50s consume more natural sugar rather than refined or added sugar because of the lower sugar content and nutrient availability, which helps to prevent several health complications associated with aging.
1. Dates
Dates are a dried sweet fruit that is a great substitute for refined or added sugar. They are a good source of fiber, magnesium, potassium, vitamin B6, polyphenol, and carotenoid antioxidants, in addition to their sweet taste.
Dates, despite their high natural sugar and calorie content, do not have the same effect on blood sugar levels as table sugar, according to Healthline. They can also help manage blood pressure and lower LDL cholesterol.
2. Honey
Honey, unlike added sugar, includes trace levels of vitamins and minerals, as well as anti-inflammatory and antioxidant plant chemicals.
It has a reduced glycemic index and includes polyphenols, which may help to reduce inflammation in the body.
3. Coconut syrup/sugar
Because of their high mineral and nutritional content, coconut syrup and coconut sugar are excellent substitutes for refined sugar. Coconut sugar has a low glycemic index, which means it releases energy slowly in our bodies, making it a great alternative to refined or added sugar.
We recommend that you consume these natural sugars in moderation because they still include sugar and calories.
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