For anyone who’s trying to manage their weight or make their diet healthier, cutting back on added sugar seems to be the place to start. Many have seen a positive change in their energy levels and weight after reducing their sugar intake.

In 2015, the WHO released a guideline that recommended adults and children to reduce their intake of free sugars to less than 10% of their total energy intake. It also stated that a further reduction to below 5% would provide additional health benefits.

When you start reducing your sugar intake on a daily basis, you will notice some ripple effects in your life. Not only will it get easier to lose those inches, you’ll have a stable appetite, more energy through the day, a calmer mind and even better sleep.

It’s easy to misunderstand how much sugar you’re consuming. Just a little bit of sugar with your daily cups of tea or coffee can bring you close to the recommended daily allowance.

How can you make a smooth transition then? The road to zero-sugar, after all, is fraught with strong opinions, advice and Internet rumours. What should you believe? Here’s a look at some common misconceptions.

All sweeteners and sugar substitutes are the same

Fact is, all sugar substitutes are not created equal. You have the choice between sugar substitutes such as aspartame and sucralose, and more natural substitutes like stevia, molasses, rice syrup etc. — all with different sweetness and nutritional values. It is important to be informed about other sugars before making a switch.

Among naturally occurring sweeteners, stevia (250 times sweeter than sugar) is a zero-calorie sweetener. It is known to be helpful reducing sugar cravings. Moreover, it does not affect blood sugar levels. Synthetic sweeteners such as aspartame, sucralose etc. too are very-low-calorie or no-calorie in nature. Their varied properties make them suitable for different uses in the food industry, such as in the form of table top sweeteners, food additives etc.

 Sugar substitutes or sweeteners are bad for your health

Because synthetic sweeteners are popular among diabetics and people with blood sugar problems, they are widely perceived to be medicines. But unlike medicines, these sweeteners are safe* for daily use, even by people simply looking for a healthier lifestyle. Synthetic sweeteners (aspartame, sucralose etc.) have all been approved for daily consumption by the US Food and Drug Administration (FDA).

Aspartame causes a range of diseases

Aspartame is the most widely used synthetic sweetener. Sugar-free processed foods such as diet sodas, nutritional bars etc. frequently derive their appealing taste from aspartame. According to the FDA, aspartame is also the most exhaustively studied substances in the human food supply, with more than 100 studies supporting its safety. Except for people with phenylketonuria (PKU) — which causes an inability to break down phenylalanine, an amino acid found in a range of foods including aspartame — aspartame has been found to be safe. It’s also worth noting that aspartame is one of the most strictly regulated food additives in the world and its usage as a low-calorie sweetener is approved in over 90 countries worldwide.

Sucralose is just like sugar

Structurally similar to a sucrose molecule, sucralose is 600 times sweeter than sugar. It is not digested or metabolised by the body. Therefore, it contributes no calories, nor does it affect blood glucose levels, unlike sugar. It is highly water soluble, stable at high temperatures and doesn’t affect the pH or viscosity of the medium, making it ideal for use in beverages and baked goods. Sucralose is approved as a non-nutritive, general purpose sweetener.

So, what’s your best bet?

The best way to switch to a zero-sugar lifestyle is to cut down on your intake of processed and refined foods that contain added sugar. Low-and-no calorie sweeteners can help you get your sweet fix and support your weight goals.

To transition to a no-sugar life, you can start your journey with Sugar Free sweeteners. Sugar Free Natura, made of sucralose, is a tabletop sweetener which can be added to a variety of beverages (tea, coffee, shakes etc.). Being heat stable, it can be used for cooking and baking as well. It is available in powder, pellets and sachet form, and also as convenient sweet drops and Diet Sugar. Sugar Free Green, meanwhile, is a 100% natural stevia-based sweetener which can be used in all kinds of sweet preparations. If you’re looking to just perk up your morning tea a bit, Sugar Free Green Veda will do the trick with its Ayurvedic herb extracts like elaichi, tulsi, lemon etc. Just add a quick squeeze in your cup and you’re done. The switch to a no-sugar life needn’t be as tough and full of unbearable cravings. To know more about Sugar Free’s range of sweeteners, click here.

*within the limits mentioned in the pack


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