Embracing a sugar-free diet this winter

People often crave more sugar in winter, and there are a few reasons behind this tendency. Shorter days and reduced sunlight in winter can affect mood. 

As the temperature drops, the body works harder to maintain warmth. Festivities and sugar items available in the market are also reasons for the increased sugar intake in winter. However, a sugar-free diet is considered a step towards a diabetic and blood pressure-free diet by health experts for the time being. 

Understanding sugar types is crucial to tackle a sugar-involved diet effectively. Sucrose, or table sugar, is the most well-known and is frequently added to teas, desserts, and processed foods. 

Glucose, or glucose syrup or dextrose, is often added to packaged foods as a sweetener. Fructose, the sugar naturally found in fruit, is also present in high-fructose corn syrup, commonly used in soft drinks. 

Other forms include maltose (malt sugar found in bread and beer), lactose (milk sugar found in dairy products), inverted sugar (used in confectioneries), and alternative sweeteners like agave syrup, maple syrup, or rice syrup. 

While honey, agave, and maple syrup are treated as natural elements, they still contain sugar and can impact blood sugar levels. By understanding these sugar types, you can make informed choices about your diet and take control of your health.

Winter mornings are lazier, and we tend to feel hungry and choose readymade food items minutes away from being prepared to be edible. Packaged snacks, instant noodles, sauces, and ready-to-eat meals often contain hidden sugars, including glucose syrup, maltose found in bread items, or beer, glucose syrup or dextrose or high-fructose corn syrup, as preservatives and flavour enhancers. 

However, reducing the intake of processed food items is a healthy step, as processed food items account for a substantial portion of the sugar we take into our bodies. 

Avoiding packaged and processed food items with preservatives is a step towards cutting down the sugar accounting for the hazardous health. Opting for fresh and whole ingredients instead of pre-packaged foods reduces sugar intake and helps you avoid artificial additives and preservatives, which can contribute to health issues over time.

Winter is the best time to savour some quality Kheer Patishapta or Nolen Gur er Shondesh, but dairy products, including milk and yoghurt, contain lactose, a natural milk sugar. 

As the health issues surrounding sugar keep on rising, cutting off the intake of lactose-based elements and opting for dairy-free alternatives available, such as almond milk, coconut milk, and oat milk, which have lower sugar content than cow's milk can indeed be more beneficial as the alternatives are now fortified with essential vitamins like calcium and vitamin D.

The demand for fresh rounds of sugarcane juice, lemon juice with added sugar, and various fruit juices always remains. Unsweetened herbal teas, black coffee, or infused water with cucumber or mint do not contain fructose or fruit sugar found present in the juices we drink. 

Opting for Fructose-less drinks is essential. Avoiding fruit juices that are more concentrated in sugars and are absent of beneficial fibre is a health-advantageous step.
Winter in Bangladesh is a sweet tooth season and a time to embrace seasonal vegetables happily. Ensuring we eat plenty of fresh, locally produced, colourful vegetables throughout the season is a great way to boost our health. 

Winter is a perfect time to experiment with homemade food. Vegetable soups, daal, bhaat, or roti with fresh vegetables provide essential vitamins and minerals without added sugars, making them delicious and nutritious.