If you missed our first post on sugar, be sure to check that out by clicking HERE. It covers the basics of the effects of sugar on health, and it provides a few good tips for reducing sugar intake.
In this post, we’ll be featuring a few of our favorite recipes that are low in added sugar but NOT lacking in taste. Before we do that, let’s consider a couple more things related to sugar in the diet.
There’s a lot of hype about low-carbohydrate diets and the importance of eating less sugar. This is understandable since we know that there are real and serious health risks associated with too much sugar intake. That said, it’s important to understand the role that carbohydrates and sugar play in the body.
‘Sugar’ is the generic name for sweet-tasting, soluble carbohydrates. There are various types of sugar derived from different sources. Glucose is a type of sugar that is the body’s preferred source of fuel, and it’s most efficiently provided by eating carbohydrates, which are found in grains, fruits, vegetables, and dairy products. If the body lacks adequate glucose from carbohydrates, it will engage in less efficient processes to ensure that adequate glucose is available, e.g. it may convert protein molecules into glucose, which may deplete muscle. So, what does all of this mean? The body is optimally designed to use carbohydrates for fuel, but eating sugar isn’t absolutely necessary for survival.
Recommendations for sugar intake may vary by individual. Generally speaking, eliminating intake of sugar is not very realistic for most people, and it’s not likely to be sustainable for anyone. Heavily restricting sugar intake, as is called for by many popular diets, may ultimately lead to overeating sugary foods, which is counterproductive to health and wellbeing. Speaking to a dietitian can be very helpful in attempting to decrease sugar intake in an individualized, healthy, and sustainable way. This is especially true in cases of diabetes (type 1 or 2) and pre-diabetes, and it is recommended that those with such health concerns speak to their doctor or a dietitian. Don’t hesitate to email wellness@christensontrans.com with any individual concerns or questions, and know that all communication will be kept private and confidential.
And now, the recipes!
Below are recipes that are low in added sugar but definitely not lacking in taste. From sauces to baked goods, there’s something for everyone. Some of these can be made with a slow cooker while on the road; others can be made ahead of time and then stored in the refrigerator. Try them out, and let us know what you think.
Good salsa and chicken, that’s all you need.
Easy and good-for-you; no oven needed.
Perfect for breakfast or as a snack.
A mouthwatering twist on the classic zucchini bread.
Can be used like your favorite teriyaki sauce; just as tasty (or more!) but with half the sugar.
- Infused Water from the Long Term Care Blog
Tips and flavor combinations to make plain water everywhere more appealing.
Again, try these out, and let us know what you think! You can also email our dietitian to let us know what types of recipes you’d like featured next time: wellness@christensontrans.com