By taking simple steps to cut down sugar from your diet as much as possible, you’re giving your health a better chance. It’s why people love diabetic caramel sauce as it allows them a decadent treat free of sugar to sprinkle on their favorite ice cream, desserts, and drinks.
The shelves of supermarkets and shops are full of snacks and drinks that contain sugar. Although it is not dangerous to enjoy them once in a while, regular consumption of such stuff can easily lead you to eat more than your daily calorie needs. Excessive sugar intake can also lead to a number of different health problems.
Sugar contains a lot of calories but no nutrients. A diet high in sugar can therefore lead to both overweight and malnutrition. Obesity, in turn, increases the risk of a number of diseases such as cardiovascular disease, type II diabetes, and cancer. Regular intake of sugar also increases the risk of caries. Sugar-sweetened beverages such as soft drinks and juices increase the risk of type II diabetes when ingested more than 0.8 liters per week.
Due to the fact that added sugar only contributes energy and no nutrients, the intake should be limited to ensure a satisfactory intake of nutrients and to reduce the risk of involuntary weight gain. World Health Organization (WHO) recommends that we ingest a maximum of five percent of our daily energy intake via sugar. This is equivalent to 25 grams or about 6 teaspoons of sugar, i.e., less than what is in a can of soda.
And did you know that when you are stressed, you are more likely to lean on your crutch – sugary foods? So how to cut down sugar from your diet? We look at several ways you can try to cut down on sugar and ensure you’re doing your health a favor.
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Table of Contents
Sweet, but healthy treats
The great news for sugar lovers is that there are recipes for sweet treats that contain only healthy ingredients. What’s more, they take just a few minutes to make as well. What more could a sugar lover ask for?
Sugarless biscuits can certainly satisfy your craving for a sweet treat. And you can enjoy them without the guilt of eating an unhealthy snack. Do research because there are some great recipes on how to make guilt-free oat biscuits in a jiffy. They’ve got wholesome ingredients packed into them, such as oats, pure maple syrup, coconut oil, dark chocolate chips, and raw cacao.
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Introduce more ‘sweet’ fruits to your diet
Stress and lack of sleep can make you anxious and grumpy. For those who love sugar, it’s not nice knowing that sugar can actually age you. In fact, normal body functions such as elimination can be slowed because of sugar. The good news is that your diet can restore balance.
An apple a day won’t only keep the doctor away, but it can help to combat the eliminative slowdown. Eating more fruit as opposed to sugar can eliminate inflammation oxidation and acidification.
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Learn to read food labels
Check your intake of added sugar. Familiarize yourself with names such as corn syrup, corn sweetener, and fruit juice concentrates.
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Cut back on sugary drinks
Some sodas and sports drinks contain about 7 teaspoons of sugar in just one drink! Healthier options include unsweetened sparkling water, water, or herbal teas.
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Enjoy full-fat foods
Don’t be taken in by the low-fat varieties. Some of these low-fat yogurts contain 144 calories for a 6-ounce carton. A 6-ounce carton of yogurt with naturally occurring milk sugar has just 104 calories and these figures come from trusted sources. It’s a known fact that when you’re trying to cut your sugar down, it is better to choose full-fat foods instead.
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Check sugar content in canned foods
Always check out the sugar content in canned foods. In this day and age, where everything is so expensive, you might think that cheaper, canned foods are a better deal, but canned foods can contain a lot of added sugar.
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Avoid so-called health snacks
Some so-called healthy sacks have the words natural and wholesome printed on the labels but these are anything but healthy. Some protein- and granola bars can have as much sugar in them as your regular chocolate bars. Choose raw energy foods containing fruit, nuts, and seeds if you need some energy. These kinds of bars don’t contain salt, sugar, and flavorings.
Cut down sugar from your diet – food for thought
Most of us have too much sugar in our diets and by eliminating it as much as possible, we can say hello to better health, a better weight, less stress, and more happiness.
