Can sugar be replaced? A review of healthy, energy-providing food


Many people know that high sugar levels in the body can lead to being overweight and, later on, other diseases. Despite this, sugar is still very important for our body because it gives us energy. So how do you get energy without endangering your health?

In this article, we’ll show you what food can help you get a lot of energy without consuming much sugar.

Healthy food
Healthy food

Scientists have actually talked about products that give a significant burst of strength and other benefits to the body despite having minimal sugar content.

Low sugar food


This product is not dangerous for your figure and health. It is high in protein and vitamins such as A, D, E, B1, B2, B12, PP, C, and many others that aid digestion, can reduce stress levels, and lift your mood. However, you should not consume too much cheese as well. While there is no sugar in it, it does have salt and fat. That is why the recommended daily dose for cheese is 25-35 grams.


Delicious seafood also contains no sugar. It’s great that they are available almost all year round and can add variety to your daily diet. By adding them to the most ordinary salad, you can get a new, unusual taste. What should you choose? Anything your heart desires will do: oysters, mussels, lobsters, crayfish, shrimps. A lot can be said about the benefits and vitamins contained in seafood. The most basic are vitamins of group A, E, B, iodine, calcium, iron, phosphorus, potassium, zinc, and selenium.

There is no sugar in fish, and this is an ideal source of omega-3 polyunsaturated fatty acids, and their role in our body is invaluable. Fish improves mental alertness, promotes cell regeneration, and lowers blood cholesterol levels, which are high in atherosclerosis. It is recommended to consume at least 60 grams of fish per day.


There is no sugar in the meat itself, but it is present in many sauces that are used when eating meat dishes. It contains a lot of proteins, fats, carbohydrates, and many other useful substances that have a positive effect on the nervous and cardiovascular system, help to strengthen your immunity. It is recommended to consume 150 grams of meat per day.

Healthy food

Expert opinion

We also asked Olga Ivanenko, an expert on healthy nutrition, what she thinks about sugar in food:

“Sugar is really bad for our body: it provokes a lot of inflammatory processes and various diseases. But the most important thing is addiction, which contributes to the rise in insulin and the development of diabetes.

Healthy lifestyle: Where to Begin?

In the preparation of healthy desserts, instead of sugar, you can use sweeteners such as stevia, agave syrup, Jerusalem artichoke syrup. Keep in mind, however, that the complete elimination of sugar can lead to the following consequences:

  • The body will begin to experience stress;
  • Brain cells are affected;
  • A constant feeling of hunger will appear.

It is important to include the right carbohydrates in your diet. The main source of carbohydrates in this case should be fructose, as well as carbohydrate foods with a low glycemic index. I suggest using the following products:

  • Vegetables, mushrooms;
  • Coconut pulp, avocado;
  • Berries;
  • Whole grain cereals – buckwheat, brown rice, oats;
  • Unsweetened fruits – apples, prunes, citruses, kiwi.

Healthy food
Healthy food with Olga Ivanenko

But with cheese, you need to be careful – it is quite fatty, it contains a lot of saturated fat. Many types of cheese are salty and high in calories. The recommended consumption of cheese is about 25-35 g per day.

Eat right and stay healthy!

Edited by Aldo Tong

Also about healthy eating: Local Food at Home and Abroad – Which is better?

Previously: Impact of Caffeine on Athletic Performance of Cyclists

How useful was this post?

Click on a star to rate it!

Average rating / 5. Vote count:

No votes so far! Be the first to rate this post.

Olga Ivanenko
Nutrition and fitness coach (UKR)

Похожие статьи



Please enter your comment!
Please enter your name here


Последние новости


Подпишись на обновления