Kick Sugar, Quit Beer: A Guide To Breaking Free

Sugar is amazing. It's the purest form of energy available to us, and it tastes great too. But for some, it can feel like they need sugar desperately. Sugar activates the reward and pleasure centres of our brains in the same way addictive substances do. So, it's no wonder that quitting sugar is challenging. But it's not impossible. If you're looking to quit sugar, it's important to understand that there is no quick fix. It's a significant lifestyle change that takes time and effort. Here are some tips to help you on your journey to quitting sugar:

- Don't go 'cold turkey'. Instead, eat a balanced diet and gradually reduce your sugar intake.

- Get regular exercise. It's a proven stress reducer and can help calm sweet cravings.

- Get enough sleep. Poor sleep is linked to higher levels of ghrelin, the hunger hormone, and lower levels of leptin, the hormone that signals fullness.

- Stay hydrated. Water can help reduce blood sugar peaks and valleys, keeping cravings managed.

- Be mindful of hidden sugars in processed foods and beverages.

- Opt for complex carbohydrates, healthy fats, protein, and fibre, which release energy steadily.

How to quit sugar beer:

Beer contains sugar in the form of maltose, which our bodies can metabolise

Beer contains sugar, but it's not added as an ingredient. Instead, it comes from the processing of the grains and is then fermented by yeast to produce alcohol. The sugar in beer is in the form of maltose, which is produced by malting barley and decomposing the starch content of malt. This process results in a sugar-containing liquid called wort, which is then fermented to produce alcohol and carbon dioxide.

Maltose is a disaccharide, meaning it consists of two linked molecules of the basic "sugar" glucose. It is less sweet than honey and about one-third as sweet as table sugar. During the mashing process, natural enzymes present in the malt, particularly beta-amylase, break down starch to create large quantities of maltose. This accounts for approximately 40% of the total carbohydrate content of the wort.

While beer does contain carbohydrates that can raise your blood sugar levels, its sugar content is generally quite low. In fact, regular beers tend to be sugar-free, and light beers typically have less than 1 gram of sugar per can. However, non-alcoholic beers have the highest sugar content among the different types of beer.

It's important to note that alcoholic drinks, including beer, can still lower your blood sugar levels. Alcohol impairs sugar metabolism by inhibiting the body's production and breakdown of stored sugar, which can lead to hypoglycemia or low blood sugar levels. Therefore, it is generally recommended to consume alcoholic beverages with a carb-containing meal.

So, while beer contains sugar in the form of maltose, it is important to consider the overall impact on blood sugar levels, which includes the effect of alcohol and other carbohydrates present in the drink.

Non-alcoholic beer has a high sugar content

If you're looking to cut down on sugar, you may be considering swapping your regular beer for a non-alcoholic option. But is this the right choice?

Non-alcoholic beer is made by removing the alcohol from regular beer. This process often affects the taste, so sugar is added to improve it. This means that non-alcoholic beer can contain more than twice the carbohydrates of regular beer, mostly in the form of sugar. On average, non-alcoholic beer has around 37 calories and up to 8 grams of carbohydrates and 8 grams of sugar per 100ml. In comparison, alcoholic beer usually contains about 42 calories and 3.5 grams of carbohydrates per 100ml, with little to no sugar.

Some non-alcoholic beers have lower sugar content than others. For example, Budweiser Non-Alcoholic Lager has just 0.1 grams of sugar per 100ml, while Brooklyn Special Effects Hoppy Non-Alcoholic Brew has 2.9 grams of sugar per 100ml. It's important to check the nutritional information on your preferred brand to understand how much sugar you're consuming.

The high sugar content of non-alcoholic beer is particularly important to be aware of if you have diabetes. While non-alcoholic beer may seem like a good option to replace regular beer, the high carbohydrate and added sugars are not generally recommended for people with this condition.

So, if you're trying to quit sugar, non-alcoholic beer may not be the best choice. However, it's important to remember that moderation is key. As long as you're mindful of your sugar consumption throughout the day, you can still enjoy the benefits of non-alcoholic beer, such as improved mood, memory, sleep, and relationships.

Beer's final sugar content depends on its gravity, yeast type, and added flavours

Beer's final sugar content is influenced by several factors, including its gravity, the type of yeast used, and any added flavours or ingredients.

Gravity, in the context of brewing, refers to the density of the wort—the sugar-containing liquid extracted from the germinated grains—relative to water at various stages of fermentation. A wort with a high sugar concentration is called a high-gravity wort. As fermentation progresses, the yeast consumes the sugars in the wort, decreasing its sugar content and increasing its alcohol content, resulting in a lower-gravity beer. Therefore, the initial and final gravity of the beer indicates the amount of sugar converted into alcohol.

Different types of yeast have varying preferences for consuming sugars. Most yeast strains start by breaking down sucrose, which comprises only a small percentage of the wort, into its glucose and fructose components. They then move on to consuming glucose, followed by fructose, maltose, and maltotriose. Some yeast strains behave differently, consuming maltose simultaneously with the monosaccharides. Additionally, yeast strains have different alcohol tolerances, with ale yeasts having higher alcohol tolerance than lager yeasts, resulting in ales generally having lower sugar content.

The addition of certain ingredients, such as honey, maple syrup, or corn syrup, can also impact the final sugar content of the beer. These ingredients not only contribute to the overall sugar content but can also add unique flavours to the beer. However, it is important to note that excessive amounts of these sugars can inhibit the fermentation of maltose, resulting in stuck fermentation. Brewers need to carefully balance the use of these ingredients to achieve the desired sugar content and flavour profile.

In summary, the final sugar content of beer is influenced by the initial gravity of the wort, the type of yeast and its sugar consumption preferences, and any added sugars or flavours. Brewers can manipulate these factors to create beers with varying sugar contents and unique flavour profiles, catering to different tastes and preferences.

Beer gravity refers to the density of the wort relative to water at various stages of fermentation

If you're looking to quit sugar in beer, it's important to understand the role of beer gravity, which refers to the density of the wort relative to water at various stages of fermentation. This is a crucial concept in brewing, as it provides insights into the amount of fermentable sugars present, which directly impacts the potential alcohol content of the final product.

Original Gravity (OG) is measured before fermentation and gives an idea of the potential alcohol content. It reflects the concentration of sugars derived from malted grains, which are the primary source of fermentable material. A higher OG indicates a greater concentration of sugars, potentially leading to a higher alcohol content if the yeast ferments these sugars completely.

Final Gravity (FG) is measured at the end of fermentation. As yeast ferments the sugars in the wort, converting them into alcohol and carbon dioxide, the gravity decreases because the sugars are denser than water. The difference between OG and FG can be used to calculate the alcohol by volume (ABV) of the beer.

Understanding and controlling beer gravity is essential for brewers, as it not only influences the alcohol content but also affects the flavor, body, and mouthfeel of the beer. Beers with higher original gravity often result in fuller-bodied beers, while those with lower original gravity tend to be lighter and more refreshing.

To quit sugar in beer, it's important to understand the role it plays in fermentation and the resulting alcohol content. While quitting sugar altogether is an option, it's not necessary to give up beer completely. Beer does contain sugar, but it's in the form of maltose, which our bodies can metabolize effectively.

• Moderation and Choice: You can still enjoy a beer, but practice moderation and choose your drinks wisely. Opt for drinks with lower sugar content, such as beer, dry spirits like gin or vodka, or red wine, which have minimal amounts of fructose.
• Alcohol-Free Options: If you're concerned about sugar intake, alcohol-free drinks are always a safer choice. Soda or mineral water with a slice of lemon or lime can be surprisingly satisfying. You can also try clear spirits like vodka or gin mixed with soda water and fresh citrus juices.
• Avoid Mixers and Soft Drinks: Steer clear of mixers, including tonic water, and soft drinks as they are loaded with sugar. A typical tall glass can contain up to 8-10 teaspoons of sugar!
• Read Labels Carefully: When choosing alcoholic beverages, be mindful of hidden sugars. Read labels carefully and opt for lower-sugar options.
• Maintain a Healthy Lifestyle: Exercise regularly and aim for sufficient sleep, as it can help reduce sugar cravings.
• Alternative Sweet Treats: If you have a sweet tooth, opt for healthier alternatives like fresh berries, dark chocolate, or root veggies.
• Herbs and Minerals: Herbs, nutrients, and minerals can help rebalance your body and brain after quitting sugar. Chromium, for example, is a trace mineral that helps balance blood sugar levels.

Beer is generally made up of yeast, grains, spices, and water

The flavouring agent in beer is typically hops, which add bitterness and other flavours and act as a preservative. However, other flavouring agents such as herbs, fruits, or spices may also be used. Hops contain several characteristics that brewers desire in beer. They contribute a bitterness that balances the sweetness of the malt, as well as floral, citrus, and herbal aromas and flavours. Hops also have an antibiotic effect that inhibits undesirable microorganisms and aids in "head retention".

The grains used in beer, such as barley, wheat, rice, corn, and oats, are similar to those used in many breakfast cereals. The barley and wheat must undergo a malting process before they can be used to make beer. The malting process involves soaking the grains in water, allowing them to germinate, and then drying them in a kiln. This process produces enzymes that convert the starches in the grains into fermentable sugars. The grains give beer its malt flavour, aroma, and colour.

While beer is generally made with these four primary ingredients, brewers may also add other ingredients such as spices or fruits to create different flavour combinations. With the addition of these ingredients and the creativity of brewers, the possibilities for unique beer flavours are endless.

Frequently asked questions