If your goal is to reduce the amount of sugar in your diet, obviously you should start by limiting your intake of soft drinks, candy and other high sugar content products. But chances are you’re consuming even more added sugar than you think.
To reduce the amount of sugar in your diet, it’s obvious that you have to start by limiting your consumption of regular sodas. As well as adding the spoonful of sugar to your morning cereal or yogurt. But what if you’re already making progress cutting down on high-sugar foods? Chances are you’re consuming even more added sugar than you realize in some everyday foods.
Here are some tips to help you reduce your sugar intake :
– Instead of adding sugar to sweeten cereal, top your bowl with your favorite fruits.
– Opt for low-calorie or sugar-free drinks rather than sugary drinks. Better yet, drink water (still or sparkling).
– Prefer fruit to dessert over cookies or pastries.
– Reduce the amount of sugar you use in your cake and cookie recipes. Replace sugar completely with unsweetened applesauce.
– Be careful with condiments such as ketchup and barbecue sauce. They are high in sugar, so opt for less sweet options like salsa, mustard or hot sauce.
Read the labels of the products you buy carefully
It is natural to crave sweets from time to time. However, too much sugar in your diet increases the risk of weight gain, high triglycerides, poor diet and tooth decay.
The World Health Organization recommends that adults and children to limit their consumption of added sugars to less than 10% of daily calories (approximately 12 teaspoons of sugar). To control your sugar intake, it is important to be aware of the sources of sugar in your diet.
Start by reading food labels. Sugar is known by many names, including corn syrup, molasses, honey, high fructose corn syrup, malt sugar, and dextrose. Understand that natural sugar is found in foods such as fruit, milk, and plain yogurt. Added sugar is added to foods or beverages, either during processing (as in soda and flavored yogurt) or during preparation (as when you add sugar to coffee).
Recommendations for sugar intake do not include foods containing natural sugars. Because these foods usually contain other beneficial nutrients, such as vitamins, minerals, fiber and protein.
Here are some other helpful tips for reducing sugar intake in your diet:
Find out about the sugar content of your favorite food
Minimize the amount of added sugar in your food choices
Buy and eat less processed foods. Buy more whole foods, including fruits, vegetables and whole grains, and experiment with new recipes.
Change your environment. Replace the bowl of candy at work or at home with a bowl of fruit.
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