There are five effective ways of eliminating sugar in your diet that will be discussed here.
Nowadays, we live in a busy world, so it seems that sugar has infiltrated our food more than we are aware of, and even some of the so-called healthy products are not as healthy as we expect them to be since they contain sugar that is added. Although sugar in moderate amounts is not always bad, the general effects of consumption in excess have been associated with various health problems and they include obesity, type 2 diabetes, heart disease, and tooth decay. The World Health Organization suggests a level of added sugar contributions less than 10 percent and commonly less than 5 percent of your daily energy amount. There is no need to quit all your pleasures and reduce your sugar levels. It is just about making wiser and better choices. We are going to discuss five easy and eco-friendly methods of reducing sugar consumption in your day-to-day food in this article, and we will not make you feel unsatisfied or unfulfilled.
1. Carefully read nutrition labels.
Learning how to spot sugar, particularly of the hidden kind, is one of the most efficient initial steps in the diminishing of sugar. There are various names of sugar on food labels, and the skill to identify them is the key to healthy food choices.
Common Names for Sugar:
- Sucrose
- Glucose
- Fructose
- Corn syrup
- Cane sugar
- Honey
- Agave nectar
- Maltose
- Dextrose
- Molasses
The added sugars are also found even in foods that do not necessarily taste sweet (such as breads, sauces, or low-fat foods). The nutrition facts label has incorporated Added Sugars in most countries, which is more easily classified as to whether the sugars are natural or the harmful added sugar (such as in fruits or dairy).
Tip:
Consider the products that are similar and select the one that contains less added sugar. As an example, certain yogurts may be high in added sugar, with one serving containing 15g of added sugar or higher, which can be replaced by plain Greek yogurt and fresh fruit.
2. Cut Back on Sugary Beverages
One of the largest contributors of added sugars in most diets is sugar drinks. Even sodas, energy beverages, sweetened teas, or even fruit juices may have a very alarming level of sugar content, to the extent that one may get more than the daily amount in a single serving.
Consider This:
One of those 12 oz. cans of cola contains approximately 39 grams of sugar, or almost 10 teaspoons!
Soft drinks contain as much sugar as some fruit juices, although the sugar is natural.
Replacing the sugar-based drinks with more healthy ones can easily help change a lot in a short period of time.
Healthier Alternatives:
- Water (lemon infused or mint infused or berries infused)
- Unsweetened iced tea
- Soda water topped with fruit juice.
- Herbal teas
Tip:
When you are used to sweet drinks, tapper off the amount of sugar you add or take. As an illustration, when you consume sweetened coffee or tea, you should reduce the amount of sugar by half and start getting used to it.
3. Select Whole Foods instead of Processed Foods.
Whole foods are those foods that have had limited processing and are as natural as possible - that is, fruits, vegetables, whole grains, nuts, seeds, legumes, and lean proteins. On the other side of the situation, processed foods tend to be filled with added sugars due to flavor, shelf-life or texture.a Eating whole food automatically means that you are avoiding the majority of the added sugar but receive the bonus of fiber, vitamins, minerals and antioxidants.
Why It Works:
The fiber foods such as whole fruits (not fruit juices or dried fruit with added sugar) assist in slowing down the rate of sugar absorption, levelling blood sugar levels and keeping ones belly fuller.
Tip:
Prepare food at home as much as possible using fresh and whole foods. Cooking yourself means that you are in full control of your meals.
4: Find Healthier than Sweet Treats.
Everybody wants to have a sweet bite at times. It is not that you should do away with sweetness altogether but just to consume it healthier. The list of healthy substitutes that will not lead to a sugar overload is very long.
Healthier Sweet Options:
Desserts made of fruit: Bake apples or pears with cinnamon and/or prepare frozen banana nice cream. Dark chocolate: Opting to eat chocolate with 70 percent or more cocoa gives you a less sweetened chocolate that is full of antioxidants.
Home-cooked snacks: Date and nut oats energy balls can replace candy bars being a healthy choice of snacks.
Baking Tip:
Substitute sugar products (bananas that have been mashed, applesauce with no sugar, etc.) with natural sweeteners, e.g., a little bit of honey or maple syrup. They are also nutritionally superior to refined white sugar and many of them have lower glycemic effects.
5:Take the Initiative to change slowly.
Among the greatest errors that individuals commit in their attempt to cut sugar is going cold turkey. This may result in severe craving, feelings of moodiness and eventually, the binge eating. Rather, implement gradual changes which can be sustained.
Start With Small Wins:
- Add half the sugar in your coffee or tea.
- Avoid eating one sweet item daily with a healthier alternative.
- Prepare food ahead of time so that you do not have to go out to eat last minute, high-sugar meal.
With time, your taste buds will eventually become accustomed to this and you will realize that excessively sweet food items begin to become unappealing.
Mindful Eating:
Most of our desires to consume sugars are based on mood, boredom, or routine. Make note of the reason why you are desiring sugar. Do you feel fatigued or exhausted or thirsty? There are occasions when it is enough to drink some water, walk or take a few deep breaths which will contain the urge.
Final Thoughts
You do not necessarily have to deprive yourself of sugar in your diet. Indeed, numerous individuals complain that they become more active, better put together, and decreased in their hunger after reducing the consumption of added sugar. It is not about being perfect, but improving, or making little but sustainable changes that will eventually result in good health. You will be able to prepare yourself to achieve success in the long term by reading labels, eliminating sugary beverages, eating whole food, swapping processed sweets with healthier options, and implementing changes gradually. Keep in mind, it is not only the issue of reducing the amount of sugar, but also of filling your body with better choices.
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