For years, health experts have recommended giving up sugar. This insidious ingredient is responsible for many health problems such as diabetes and Parkinson’s disease. Many people have been successfully without sugar for years. While this may be an extreme measure for some others; there is always some easy ways to reduce sugar consumption. Here are some simple steps you can take to quit smoking or reduce consumption of white matter
1. Stay away from hidden sources of sugar in food
In American diet, the main sources of sugar include soft drinks, energy drinks and sports drinks (almost 36% sugar intake comes from these), desserts made from cereals, sugar juices sugary fruits, desserts made from dairy and sweets (6% sugar comes from the last two). So try to reduce the consumption of cookies, cakes, candy, soda, cinnamon toast, crackers, ice cream, sweetened yogurt and sweetened milk flavor.
2. Knowing how much is fair
According to the American Heart Association, no more than 100 calories should come from sugar for women on a daily basis, which means less than 6 teaspoons of sugar per day. For men, this figure is around 150 calories or less than 9 teaspoons. This recommendation does not specify any particular type of sugar, but includes all types, such as high fructose, etc.
3. Stop buying white or brown sugar
Just stop buying all kinds of sugar and honey, molasses, etc. Out of sight is out of mind-this is the best way to reduce sugar consumption.
4. Stop adding sugar above its meals
If you are in the habit of adding sugar to your morning cereal, tea or coffee, fruits, smoothies, etc., then try to break this habit. If this is difficult, you can start by halving the amount normally added slowly and then wean there.
5. Consider safer natural alternatives for sugar
Many artificial sweeteners are safe to use and can consider using them in the beginning when you start to reduce your sugar intake. agave nectar, stevia sweetener, etc. are some of the options. Noncaloric sweeteners such as aspartame, sucralose and saccharin are also useful, but taken in moderation. The latter varieties are great to satisfy your sweet tooth without adding calories to your diet.
6. Add fresh fruits or spices instead of sugar
Add fruits like banana, apple sauce, etc. for your grain or spice up with cinnamon, nutmeg, etc. , which are inherently sweet spices. Save nuts, dates, nuts, seeds, etc. to offset the otherwise bland taste of yogurt, cereal, oatmeal, etc use canned and dried fruits with caution since most are filled with a lot of sugar. Add the cream, ginger, etc. all spices to flavor food. You can also add sweet almond extracts as vanilla or coconut extracts to offset the sweetness.
7. Reduce the amount of sugar used in recipes
Halve the amount of sugar the recipe calls in baked goods, puddings, custards, etc. In most cases, simply reducing the amount of sugar to 1/3 or half of the amount will not make a big difference to the recipe and, in most cases, people I do not even notice it. unsweetened apple is an excellent substitute for sugar in baking recipes.
8. Learn to read labels
The most important step is to stop sugar keep an eye out for hidden sources. Find the tab portion size on the product label. Then find the amount of sugar that appears in the column portion size. The number may be in grams or milligrams. Divide this by 4 to get the number of teaspoons of sugar per serving. If for example, your states of cereals 30 g of sugar, then it means you are eating 7 teaspoons of sugar per serving.
9. Know the difference between natural sugars and dried fruit
When you eat fruit, fresh or dried fruit or drink juice, which is also the consumption of sugar. You might think that this sugar is good for you, that is all natural. However, the natural sugar, when consumed as fresh fruit, comes along with dietary fibers that help our body quickly metabolize sugar fructose. In the case of juices and nuts, which are only getting sugar and nothing else. Therefore avoid fruits juices and dried as much as possible.
10. Beware of low-fat food
Food manufacturers add tons of artificial sugars, colorings, flavorings and preservatives in so-called low fat foods to compensate for the decreased fat. So always choose full-fat dairy items such as yogurt and mayonnaise to avoid low-fat varieties loaded with sugar.
11. Say no to sauces
sauces and salad dressings are loaded with almost as much as the sugar found in chocolate sauce. So stay away from tomato sauces, barbecue sauces, etc. and develop a taste for mustard, mayonnaise, whole egg, etc.
12. Stop sugar cravings with a diet rich in fats and proteins
sugar cravings are often an indication that your body lacks protein and healthy fats. So eat a diet rich in protein consisting of eggs, fish, beans, tofu, chicken and turkey. You can get healthy or fat from olive oil, avocado, nuts such as walnuts and almonds, and seeds like flax seeds, chia seeds etc. When in a restaurant, order a cheese platter and desserts instead of eating eggs with ham instead of muesli.
Sugar turns into fat before it has entered our body. By using these 12 measures to reduce sugar consumption, you can get many health benefits such as more energy and better overall health and wellness.