If you are looking for ways to reduce your sugar intake, you need to do your research. Relevant sites with good medical website design will direct you to the right information where you can learn tips, tricks, and even recipes to help you cut back on the sweet stuff and keep your sugar intake low.
It can be hard, especially if you have a bit of a sweet tooth, to cut back on your sugar intake. However, understanding which foods contain lots of sugar and being more aware of how much you are consuming is essential as too much sugar can have a detrimental impact on your life. Overeating sugar has been proven to increase the risk of severe diseases such as type 2 diabetes and cancer, and it causes obesity and tooth decay. So there are plenty of reasons to pay attention to how much you are consuming.
If you want some simple tips to help cut back right away, read on. Here are eight ways you can reduce your sugar intake with ease.
1. Cut Back On Sugary Drinks
Lots of drinks, particularly canned, fizzy drinks, contain eye-watering amounts of sugar. Even fruit juices and smoothies can have excessive quantities, so it is crucial to monitor your intake. Swap out high sugar drinks for water, homemade soda, unsweetened tea, and coffee or herbal or fruit teas instead.
2. Watch Out For Sugar-Loaded Sauces
While you might not think that that dollop of ketchup is doing you any harm, if you love your condiments, you could be consuming masses of sugar without even realizing it. Switch these out for flavorsome herbs and spices, mustard, Harissa paste, pesto or mayonnaise to keep food tasty without the sugar hit.
3. Say No To High-Sugar Puddings
It can be hard to refuse a delicious sugary treat, and having one now and again is fine. However, if you’re used to reaching for a dessert after every meal, perhaps it’s time to change for a low or zero sugar alternative such as fresh fruit, greek yogurt, or dark chocolate.
4. Consume Full Fat And Whole Foods
Full-fat foods can be the better option than their lower fat alternatives if you are trying to reduce sugar intake, as the latter is often loaded with sweetness to make them taste better. Eating more whole foods that are additive and preservative-free is also beneficial as processed foods tend to contain way more sugar.
5. Increase Your Protein Intake
Some research suggests that if you eat lots of sugar, you are more likely to feel hungry. Instead, opt for a high protein and high-fat diet, which can reduce hunger pangs and mean that you eat less overall. Try to avoid doing your food shop when you are hungry too, as you could end up reaching for more sugary products which give you that immediate satisfaction but wear off all too quickly.
6. Watch Out For ‘Healthy’ Snack Foods
Lots of foods marketed as healthy foods are jam-packed with, yes you guessed it, sugar! Granola bars and protein bars can be bad news as often contain even more sugar than an ‘unhealthy’ alternative such as a chocolate or candy bar. Don’t let them fool you and always check the label, which usually tells you the percentage of sugar of a person’s daily allowance it contains. This will give you a good idea as to whether it is a healthy snack or not. If you love your snack bars, consider nuts, trail mix, fresh fruit, or even a boiled egg as a healthy, filling, low sugar alternative.
7. Always Read The Label
One of the easiest ways to monitor your intake is to check the food labels on all your produce. Canned goods and cereals can be particularly bad culprits. Canned goods that have been packed in syrup should be no-nos, and swapping out sugary breakfast cereals for oatmeal or fruit and yogurt can ensure you don’t start the day on a sugar high only to come crashing down again.
8. Get A Good Night’s Sleep
Sleep deprivation can make you feel depressed, irritable, and even reduce your immune system’s ability to function correctly. This can leave you reaching for sugary snacks and quick ‘sugar hit’ fixes, which only adds to the vicious cycle. Try to get plenty of restful sleep, and you’ll find it much easier to stick to a healthy, balanced, and nutritious diet plan.
By following the above tips, you can start to reduce your sugar intake today and enjoy the health benefits of a low sugar diet right away!