How to cut back sugar intake
- Dietitian.Lauren Hmede
- Jan 14, 2019
- 2 min read
Introduction:
Today I will give you three simple ways to cut back your sugar intake, sure this doesn’t mean that is going to be easy but it is not difficult to change bad habits.
Sodas, Sweetened Drinks, and Designer Coffee
To control your sugar intake you must be away of all types of sodas the sweetened and unsweetened ones as both can pause health effects.
Water is the best drink but it may not sound to be suitable for all people; you may try nutritive sweeteners instead of sugar in your coffee or drinks then gradually you can get rid of sweeteners and cut back sugar intake.
Candy, Pastries, Frozen Desserts, and Empty Calorie Foods
You must know how to read nutrition labels and understand serving size as a recommendation you must avoid food with more than 10 grams of sugar per serving otherwise you are getting much sugar.
Check calories from empty food where calories come from added sugar and give you no nutritional value.
Fruit Juice and Juice Drinks
Juices and drinks for children are 10 percent or less real juice and the remaining is high fructose corn syrup; while real whole juice are rich in vitamins and minerals in addition to concentrated fructose. Otherwise you should eat whole fruit and keep your intake from juices minimal.
Find Hidden Sugars to Cut Back
It is easy to cut back sugar intake whenever you find the word sugar written on the label, but sugar has different names or it may be written as sweetener. Sucrose, dextrose and corn syrup are names of sugar. Whenever you learn the names of sugar you can cut back your intake.
Bust Cravings to Cut Back on Sugar
In order to manage the cravings that will probably hit when you change your diet, three essential tips to cut back sugar:
Eat often enough throughout the day. Eat often to avoid starvation mode as your body hold fat stores and increase cravings toward sugar. Make sure that you are getting enough calories.
Drink enough water. Being thirsty is maybe confusing with being hungry as hypothalamus control both appetite and thirst. Make sure you drink enough water.
Plan ahead. Plan to the food you want to eat throughout the day decrease the ability of cravings toward sugary food. Always look for whole choices instead of refined ones.
Conclusion:
Every change need time and adjustment so these small changes make you feel comfortable at the beginning but more benefits will appear with time especially lower sugar level.
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