Is sugar important in the diet?

Sugar is a sweetener in diets. That is the reason many food companies add sugar…for taste and flavor. Any average person would almost obviously choose the sugar diet over the zero-sugar diets. Taste is a great selling point but an equally great health compromiser.

Added sugar is essential in enhancing the taste and make the snack appetizing and even addictive in some cases.

But are added sugars important in the body?

Sadly not. What your tongue craves is not what the body needs!

Your body has no need whatsoever for added sugars. It doesn’t obtain any carbs from the added sugars.

”Too Much Sugar Isn't So Sweet for Your Health… It’s important to be aware of how much sugar you consume because our bodies don’t need sugar to function properly. Added sugars contribute zero nutrients but many added calories that can lead to extra pounds or even obesity, thereby reducing heart health.

Added sugar comes in two forms.

*First we have the natural added sugar like honey.

 *Second is the synthetic sugar like caramel.

Stevia is the sweetener used in Vitaminfood meal replacement shakes and powders.

Stevia is not a sugar but rather a sugar substitute. It is a plant extract with stevioside which is an incredibly sweet compound; 200-300 times sweeter than sugar. A sweetener with benefits rather than side-effects.

Meal replacement shakes are a great way to reduce your sugar intake . Here are some ways in which meal replacement shakes can be beneficial for reducing sugar intake:

1. Controlled sugar content: Many meal replacement shakes are formulated to contain a controlled amount of sugar, which can be helpful for individuals who are trying to reduce their sugar intake. Unlike many packaged foods and drinks that contain added sugars, Vitaminfood meal replacement shakes are designed to provide balanced nutrition with a limited amount of sugar.
2. No added sugars: Vitaminfood meal replacement shakes are formulated without any added sugars. Instead, they use natural sweeteners like stevia, other meal replacements may use monk fruit, or erythritol to provide sweetness. Choosing a meal replacement shake without added sugars can be a good option for people who are looking to reduce their sugar intake.
3. Low glycemic index: Meal replacement shakes that are low in sugar typically have a low glycemic index, which means they do not cause a rapid increase in blood sugar levels. This can be helpful for individuals who are trying to manage their blood sugar levels or reduce cravings for sugary foods.
4. Convenient meal option: Choosing a meal replacement shake as a meal option can be a convenient way to reduce sugar intake. Many people consume sugar as part of their breakfast or snack foods, and choosing a meal replacement shake instead can help to reduce the amount of sugar in their diet.
5. Balanced nutrition: Meal replacement shakes are typically formulated to provide balanced nutrition, including protein, fiber, and other essential nutrients. By choosing a meal replacement shake as a meal option, individuals can ensure that they are getting the nutrition they need without consuming excess sugar.

Overall, meal replacement shakes can be a helpful tool for reducing sugar intake. By choosing a shake that is formulated with a controlled amount of sugar, no added sugars, or low glycemic index, individuals can ensure that they are getting balanced nutrition without consuming excess sugar.

There are many meal replacement shakes available that are low or free of added sugars. Look for shakes that are labeled "sugar-free," "no added sugars," or "low glycemic" to ensure that they don't contain added sugars. You can also look for shakes that are sweetened with natural sweeteners such as stevia or monk fruit instead of artificial sweeteners. Be sure to read the ingredient list carefully to check for hidden sources of sugar, such as fruit juices or syrups.

Does avoiding sugar help with weight loss goals?

Avoiding sugar during weight loss can be an important strategy for achieving and especially long-term maintenance of healthy weight. Here are some reasons why avoiding sugar is important for weight loss:

1. Sugar is high in calories: Sugar is a concentrated source of calories, providing little nutrition while adding a significant number of calories to the diet. Consuming excess calories, including those from sugar, can lead to weight gain and make it difficult to lose weight.
2. Sugar can lead to overeating: Sugar can be addictive, and consuming sugary foods and beverages can lead to overeating and make it difficult to stick to a healthy eating plan. Avoiding sugar can help reduce cravings and make it easier to stick to a calorie-controlled diet.
3. Sugar can interfere with insulin sensitivity: Consuming large amounts of sugar can lead to insulin resistance, a condition in which the body becomes less responsive to insulin, the hormone that regulates blood sugar levels. Insulin resistance can lead to weight gain, as well as other health problems such as type 2 diabetes.
4. Sugar can contribute to inflammation: Some research suggests that consuming a diet high in sugar can contribute to inflammation in the body, which is linked to many chronic diseases, including obesity. By avoiding sugar, individuals can reduce inflammation and improve overall health.
5. Sugar can disrupt the gut microbiome: Research has found that a diet high in sugar can alter the composition of the gut microbiome, which is important for digestion, immune function, and overall health. By avoiding sugar, individuals can promote a healthy gut microbiome, which may have positive effects on weight management.
6. Sugar can increase the risk of chronic diseases: A diet high in sugar is associated with an increased risk of many chronic diseases, including obesity, type 2 diabetes, heart disease, and certain types of cancer. By avoiding sugar, individuals can lower the risk of these diseases and improve overall health.
7. Sugar-sweetened beverages are a major source of added sugar: Sugar-sweetened beverages, such as soda, energy drinks, and sports drinks, are a major source of added sugar in the American diet. By avoiding these beverages, individuals can significantly reduce their sugar intake and improve their overall health.

To avoid sugar during weight loss, it is important to read labels and avoid packaged foods and beverages that contain added sugars. Instead, individuals can choose whole, unprocessed foods and natural sweeteners, such as stevia or monk fruit, to add sweetness to their diet.

It is important to follow a balanced diet that includes a variety of nutrient-dense foods, such as fruits, vegetables, whole grains, lean protein, and healthy fats. However, it's important to note that avoiding added sugar during weight loss is just one part of a comprehensive weight management plan.  Exercise and other lifestyle factors, such as stress management and adequate sleep, are also important for achieving and maintaining a healthy weight.

In addition to the above benefits, reducing sugar intake can also lead to other positive changes, such as improved energy levels, better sleep, and a more stable mood. Gradually reducing sugar intake over time can also be helpful, as it allows the body to adjust to the change and reduces the risk of cravings or other negative side effects. By making a conscious effort to reduce sugar intake, you can improve overall health and achieve your weight loss goals.

Stevia as a natural sweetener

Stevia is a natural sweetener that is extracted from the leaves of the Stevia rebaudiana plant. Some potential benefits of using stevia as a natural sweetener include:

1. Low calorie: Stevia has zero calories, which makes it a good option for people who are trying to reduce their caloric intake.
2. Low glycemic index: Stevia has a low glycemic index, which means it doesn't cause a rapid increase in blood sugar levels.
3. No effect on tooth health: Stevia does not promote tooth decay or cavities, unlike some other sweeteners.
4. May have health benefits: Stevia may have some potential health benefits, such as reducing blood pressure, improving insulin sensitivity, and reducing inflammation.
5. Suitable for people with diabetes: Stevia is considered safe for people with diabetes, as it doesn't affect blood sugar levels.

Overall, stevia is a good alternative to sugar and artificial sweeteners for people who want a natural, low-calorie sweetener. Stevia can be used as a sweetener in foods and drinks as we do for Vitaminfood complete nutrition shakes.  You can also add it to your cakes, shakes, desserts and beverages.

Vitaminfood is known as a sugar-free meal with no hidden sugar or artificial sugar. Stevia enables us to accomplish that as well as deliver more benefits.

References:

1. -http://nopr.niscair.res.in/bitstream/123456789/10287/1/IJNPR%201%283%29%20267-286.pdf
2. Benefits and processing of stevia- https://academic.oup.com/jn/article/148/7/1186S/5049670
3. https://foodinsight.org/everything-you-need-to-know-about-stevia-sweeteners/
4. http://sitn.hms.harvard.edu/flash/2015/natural-and-added-sugars-two-sides-of-the-same-coin/
5. https://media.lanecc.edu/users/powellt/FN225OER/Carbohydrates/FN225Carbohydrates7.html
6. https://www.self.com/story/how-different-are-naturally-occurring-sugars-really-from-added-ones
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11. https://www.self.com/story/how-different-are-naturally-occurring-sugars-really-from-added-ones
13. Myths debunked -https://www.medicalnewstoday.com/articles/319837
14. Sustainability report - http://www.purecircle.com
15. Antioxidant potential - https://doi.org/10.1016/j.jfca.2006.08.004
16. https://www.healthline.com/health/food-nutrition/stevia-side-effects#takeaway
17. Phytochemistry -  https://doi.org/10.1016/S0031-9422(00)84384-8
18. Safety review -  https://www.sciencedirect.com/science/article/pii/S1572599502800394