How To Reduce Your Sugar Intake

How To Reduce Your Sugar Intake

Reducing sugar intake is one of the most valuable things you can do for your mind and body, right up there with eating more veggies and drinking more water. And although it's OK to enjoy a dessert after a meal or at a party, it's another thing to consume sugary foods all the time. Sugar's association with weight gain, diabetes, and inflammation is well-documented.

Many people find it challenging to cut down on sugar because they depend on it and experience a roller coaster of blood sugar levels when they try to do so. Still, we've laid out a simple five-step plan to help you get your sugar consumption under control.

How To Reduce Your Sugar Intake? Photo by Jonathan Borba from Unsplash

Include Some Exercise In Your Daily Life

Being physically active strengthens your body's resistance to sugar cravings. As well as being more responsive to insulin helps keep your blood sugar stable. Try some heart-pumping at-home workouts like jumping jacks, burpees, or even a HIIT routine from your favorite fitness YouTuber.

Your goal should be to exercise for around 30 minutes five days a week. However, even 5 minutes is an excellent starting point. Your exercises should be "moderately tough," meaning you can carry on a conversation but not a song.

Do Your Research On Food Labels

For effective diet control, mindful eating is essential. The journey begins at the grocery store. When shopping for food and drink, keep an eye out for the Healthier Choice Symbol (HCS), specifically the "Lower in Sugar" version, since this signifies that the product satisfies HPB's stringent nutritional criteria.

Several companies now provide us with the choice of purchasing our favorite beverages, snacks, and baking materials in reduced-sugar or sugar-free varieties. Remember that "no added sugar" labels may hide a significant amount of naturally occurring sugars in the food. An excellent place to start is with the nutrition facts panel, where you can see exactly how much sugar is there.

Do Your Research On Food Labels. Photo by Laura James from Pexels

Cut Down On Soda And Other Sugary Drinks

Beverages such as fruit juice and carbonated soft drinks are high in sugar. Teenagers' increased waistlines may mainly be attributed to their increased use of sugary beverages, which is common among their age group.

It's not a good idea to replace these beverages with sugar-free options like diet coke. Many synthetic sweeteners have been linked to increased hunger and a different appreciation for sweetness, which may lead to more frequent food cravings. Instead, turn to natural sweeteners.

Swap Out Sugar For A Healthier Sweetener

You don't have to give up all sweets if you're trying to reduce your sugar intake. You may cut down on the quantity of sugar you consume by selecting foods and beverages that employ sugar alternatives in place of conventional sugar. This will allow you to maintain the flavor of the foods and beverages you consume while reducing sugar.

Novel sugars, such as allulose and isomaltulose, are found in foods like fruit and vegetables and taste similar to table sugar. The benefit of these sugars is that their glycemic index is lower than regular sugar. This implies that our bodies' energy stores are gradually replenished, reducing the risk of dangerously high blood sugar levels.

Artificial sweeteners, which may be either chemical in origin (like aspartame) or botanical (like stevia), are another option for those looking to cut down on their sugar intake. There is a widespread myth that sweeteners are unhealthy, but not all of them are. Sweeteners are helpful for weight control and are safe for patients with type 2 diabetes since they have fewer or no calories and do not raise blood sugar levels.

Replace Sweet Cereals With Some Nutritious Grains

Many morning bowls of cereal contain sugar, even the ones you would not first think of as very sweet. Be mindful that the presence of health claims on the packaging, such as "rich in fiber" or "with extra vitamins," does not rule out the possibility that the product contains a significant amount of sugar.

So, instead of eating a bowl of sugary cereal every morning, try a whole-grain cereal without added sugar. Bananas, cherries, and grapes are all great examples of naturally sweet fruits that may be added to your new cereal if you find it too bland.

A total of 209 teaspoons of sugar can be avoided over three months. The number of calories avoided for 30 months is 3,344, the same as preventing 14 regular-sized (45 g) chocolate bars.

Replace Sweet Cereals With Some Nutritious Grains. Photo by Alexander Mils from Unsplash

Final Words

The encouraging news is that lowering our daily sugar consumption may be accomplished relatively easily. A more thoughtful attitude and more conscious decisions about one's diet and exercise routine are all required. You will be able to significantly cut down on the sugar you take in daily if you give your taste buds some time to adjust to foods and beverages that are not as sweet as they were when you first started.

Wojciech Kuźma

My name is Wojtek and I am very happy that you came to my healthy lifestyle blog. In human life, health is probably the most important factor needed for happiness, so I thought I will make a contribution to this and try to promote healthy eating and sport.

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