What are the healthier alternatives of sugar?

Question

Hello doctor,

I am a 28-year-old woman. Currently, I weigh 157 pounds and I am trying to lose some pounds. I thought quitting sugar would be a better healthier option. What do you think about this? Also, what kind of substitutes can I add to my regular diet instead of sugar? What are the healthier alternatives for sugar that you would suggest? As of now, I do not have any health issues. It is just that I want to shed some pounds and look fit and healthy. Please help.

Thank you.

Answer 1

Hi,

Welcome to icliniq.com.

I can understand your concern.

Quitting table sugar and added sugars like sweetened cereals, and sweetened beverages can indeed be a beneficial step towards achieving a healthier lifestyle and shedding some pounds.

These sugary foods can cause glucose spikes in the blood, which results in increased appetite making us eat more. This can lead to increased weight, obesity, and diabetes. Some of the tips that can help you are:

Use sugar substitutes including date sugar, coconut sugar, maple syrup, and honey. Calorie-wise, the above have more calories when compared to table sugar, but they contain nutrients, thereby they can be a healthier option for table sugar.
When it comes to your diet, focusing on whole, nutrient-dense foods will support your weight loss goals and overall health. Fill your plate with non-starchy vegetables like leafy greens, broccoli, cauliflower, peppers, and carrots. These are low in calories but high in fiber and essential nutrients.
Include sources of lean protein in your meals, such as chicken breast, fish, tofu, beans, lentils, and Greek yogurt. Protein helps you feel full and satisfied, reducing cravings for unhealthy snacks.
Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil into your diet. These fats are essential for hormone production, brain health, and satiety.
Choose whole grains over refined grains whenever possible like quinoa, brown rice, oats, barley, and whole wheat bread. Whole grains provide more fiber and nutrients than their refined counterparts.
Limit intake of processed foods, sugary snacks, sodas, and desserts. These foods are often high in calories, sugar, and unhealthy fats, contributing to weight gain and other health issues.
Drink plenty of water throughout the day to stay hydrated and support your body's functions. Sometimes thirst can be mistaken for hunger, so staying hydrated may help prevent overeating.
Plan for at least 30 minutes of intense workout with 10 thousand steps of walking.

I hope this helps.

Thank you.