Reduce sugar, at a comfortable pace

If one can reduce sugar intake - that's a definite way to improve health in multiple ways.

Following suggestions have been seen to work good:

1. Have a dish or drink without sugar, whenever possible e.g. Fruit juices or herbal tea, without sugar

2. If needed please replace with natural sugar - raisins or 'kishmish', fennel seeds or 'saunf', dates, honey etc. 

For e.g.  a. If taking porridge add small quantity of organic honey or dates, 

b. Use natural 'saunf' instead of sweet mouth freshner.

3. If above are not possible , you may add little jaggery (organic) or 'mishri':
For e.g. while making sweet dish like 'kesari bhath' or 'halwa' (pudding), you may want to add few raisins or dry dates in the mix. For sugary taste, some 'gud' or rock sugar are better instead of regular processed sugar, that we generally use in kitchen.

The idea is to keep checking on better, healthier, more natural possibilities, every time, as possible. 

4. If one still needs to take sugar sometimes - Brown sugar or organic sugar without sulphur are better alternatives to white sugar
e.g. With milk, you may want to add little mishri or organic sugar if needed instead of jaggery. 
Avoid white sugar at all times, when possible.

5. Please , avoid sweets from market, to protect your health, whenever possible. You can eat home made sweets, in small quantity.

If on some event or party, you do end-up taking sweets from market or homemade delicacies, please limit the quantity to a piece or two, only.


6. Sweets made with ingredients which contain Carbohydrates, fiber and/or good fat (like 'deshi' ghee or pure, cold-pressed oil), take more time to digest and thus should not cause blood sugar spike, generally. Such Ayurvedic or grannies cooking recipes may be a better choice, as compared to making fast food or just sugary items.

Sweet dishes lacking healthy ingredients like good fat, nourishing Carbs & protein are better avoided.


7. Fruits like Jamun (black plums) , oranges, apples, grapes, pears, strawberries, peaches, lemons have low Glycemic index and Glycemic load values. 

E.g. Lemon juice, when consumed along with a food with a high GI, can slow the conversion of starch to sugar, thus lowering the food's GI. 

If less sweet fruits with low GL, are consumed along-with or as next meal (after the sweet), they can help to balance, extra sugar intake.

8. Avoid sweets with chemical ingredients: Most manufactured products like cookies, cakes, confectionery candies etc. have chemicals added for taste, color, shelf-life etc. These might have their harmful effect on health, additionally. Please, be careful.

Above suggestions  can help to reduce sugar comfortably and prevent or control Diabetes , while still enjoying tasty dishes, occasionally.

One piece of sweet at a frequency of once in a few days, can be allowed for most people, generally. This helps manage any cravings of taste and may be necessary for mental-emotional satisfaction, too.

Take Charge of Sugar intake 👍