Sugar is present in more drinks, sauces, and meals than you would think. As a result, it is always a good idea to read product labels to ensure how much added sugar you are putting into your body.
According to research, added sugar, which is sugar found in soda, candy, and other processed foods, increases the risk of obesity, type 2 diabetes, heart disease, cancer, and teeth decay. Here’s how to restrict your sugar consumption in the body.
1. Cut back on sugary drinks
Carbonated and energy drinks, as well as sweetened teas, all include additional sugars. Furthermore, beverages that many people consider healthy, such as smoothies and fruit juices, can contain a lot of sugar. 1 cup (271 grammes) of cranberry juice shake, for example, has more than 7 teaspoons (31 grammes) of sugar. Here are some sugar-free drinks that are healthier options:
- unsweetened sparkling water
- herbal teas
- black or green tea
2. Avoid sweet desserts
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Most desserts are nutritionally deficient. They are high in sugar, which promotes blood sugar surges, making you feel tired and hungry and increasing your need for sugar. So, here are some alternatives:
- fresh fruit
- Greek yogurt with cinnamon or fruit
- baked fruit with cream
- dark chocolate (70% cocoa or more)
3. Avoid sauces with added sugar
Most kitchens have sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chilli sauce. Most people, however, are ignorant of their sugar content. One tablespoon (17 grammes) of ketchup contains approximately one teaspoon (5 grammes) of sugar. To limit your sugar intake, look for “no added sugar” condiments and sauces.
4. Check canned food for sugar
Canned foods can be a nutritious and low-cost supplement to your diet, but they can also be high in added sugar. Natural sugars can be found in fruits and vegetables. They are, however, rarely a concern because they do not effect your blood sugar in the same way that additional sugar does. If you purchase canned fruits or vegetables with added sugar, you can remove part of it by rinsing them in water before eating.
5. Eat more protein
Sugar consumption is linked to increased appetite and weight gain. A diet low in added sugar but high in protein and fibre, on the other hand, can have the opposite effect, making you feel fuller for longer. Protein has also been demonstrated to lessen cravings for sugar. According to one study, increasing protein intake by 25% lowered sugar cravings by 60%. To put it another way, eat more protein-rich foods like meat, fish, eggs, full-fat dairy products, avocados, and almonds.
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