The English Post

Salt and sugar: less is better

Written by Veronica Lavenia

Salt and sugar less is better. They are two basic ingredients of the kitchen. In modern times, they have become enemies of a healthy life. Their abuse, their presence in many industrial foods in high quantities, has made them become enemies of our health.
As numerous international scientific studies demonstrate, salt and sugar must be drastically reduced to avoid serious pathologies.
In addition, getting used to foods that are too sweet and/or salty means wishing more and more food, compromising, among other things, the ability to recognize (and enjoy) really good and natural food.
With small and constant measures, it is possible to dose our dishes appropriately, preserving taste and health.


The World Health Organization advises not to exceed five grams a day. This is the beneficial amount for the body that helps regulate blood pH, muscle activity and more. Since salt is present in all foods, including sweets, the daily intake we consume is usually not the recommended one.
Reducing the amount of salt helps prevent the formation of cellulite, heart disease, hypertension and, in return, the pathologies related to renal function.
Privileging sea salt is one of the first rules to re-educate taste and palate.
Alternating the salt with aromatic herbs such as rosemary, sage, oregano (both fresh and dried) is a positive habit that, among other things, gives a delicious taste to the dishes and benefits to the body.
The lemon is an indispensable ally regardless but, even more so, to reduce the intake of salt, especially in the preparation of salads.


More than salt, refined white sugar is at the center of important studies that invite to eliminate it, in favor of natural sweeteners or whole sugars, such as coconut sugar. Although it is important for the nourishment of nerve cells and red blood cells, its excessive consumption is detrimental to health. Tiredness, fatigue, obesity, diabetes are just some of the most serious pathologies. More and more detailed studies on sugar have shown that taking it daily reduces life expectancy, weakens the immune system, increases the risk of developing tumors.

The World Health Organization refers not to the sugars present in fresh fruit, vegetables and milk, but to monosaccharides (glucose and fructose) and disaccharides (sucrose), added to food and beverages. The intake of these sugars is different based on age, country and location. There are also the so-called “hidden sugars”, present in foods such as ketchup, tomato sauce, mayonnaise, fruit juices. Replacing refined sugar and, in general, reducing sugar intake is possible without sacrificing taste. The unrefined sugars are rich in properties and do not undergo the chemical treatments of refined sugar. Among all, coconut sugar is the most indicated for its low glycemic index and for the presence of inulin, a fiber that slows glucose uptake.

Raw honey is another precious ally, rich in vitamins K, C and group B. It contains maltose, sucrose and dextrose, sugars that are assimilated slowly, compared to refined sugar.

The date syrup is a great natural sweetener. Rich in iron, vitamins and minerals, its natural sugars are ideal for sweetening. It is a natural anti-inflammatory and is cholesterol-free. Excellent source of B vitamins, this syrup also contains vitamin C and one of the natural sugars that I recommend most for the preparation of delicious desserts.


PH: Veronica Lavenia

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About the author

Veronica Lavenia

PhD (former University academic). Italian based (food) writer, (food) communicator and magazine contributor. Authors of six books (five cookbooks), some of her works have appeared and appears in the most popular International food magazine, as “Gluten-free Heaven”; "Vegetarian Living"; "Veggie Magazine"; "Lifestyle FOOD"; "Australian Good Food & Travel Guide; "Chickpea";" TML" (The Mediterranean lifestyle), among others.