7 Tips To Help Reduce Your Sugar Intake
According to the World Health Organization (WHO), it is recommended that adults consume no more than 15 (men) or 12.5 (women) of sugar cubes per day. This does not refer to total sugar intake but to the amount of sugar that is not naturally present in products. This means that women should consume a maximum of 50 grams of free sugar, and men should consume a maximum of 60 grams.
However, we consume an average of 68 grams of free sugar per day. This is, therefore, more than the upper limit set by the WHO. Of course, this is an average, but it means that many of us are consuming too much added sugar.
Do you find yourself overeating sugar and want to reduce the amount you eat? Then apply the following tips to your daily life to reduce your sugar intake!
1) Pay Attention To What You Buy
Reducing your sugar intake starts at the supermarket. It is wise to read product labels carefully before adding them to your shopping cart. Many products are fortified with sugar to make them sweeter and tastier. They taste delicious but are not very good for sugar intake. So, be sure to read the information on processed products carefully before buying them. In this way, you can quickly and efficiently take the first step towards a sugar-free diet.
2) Understand That Sugar Has More Than One Name
When you look at the ingredients of a product, you may not always see the word sugar on the package. This is because sugar has several names. The Diabetes Foundation provides an overview of the different names for sugar on the package. Be on your guard, but there are over 50 of them! Often these fake names make it even more challenging to determine which products to buy and which not to buy.
3) Buy and Cook Fresh
Cutting back on sugar intake does not have to be a punishment. Fresh products are naturally free of sugar. By cooking more food with fresh ingredients, you will reduce the amount of sugar in your diet. Furthermore, dishes made with fresh ingredients are often the most delicious. Meals can taste just as good, if not better than they ever did.
4) Choose Healthy Snacks
Cookies and candies are often delicious, but unfortunately, they are very high in sugar. Try to replace your snacks with healthy ones. For example, consider half a cucumber, a raw green bell pepper, a snack tomato, or a light cracker with condiments. This way, you can satisfy your appetite without consuming extra sugar.
5) Drink Sugar-free Coffee or Tea
Many people drink several cups of coffee or tea a day, and for every cup they drink, they add at least one sugar cube. This is a huge amount of sugar to consume in a day. Therefore, it is one of the most obvious things to adjust if you want to cut back on sugar. Not adding more sugar to your coffee or tea can make a big difference. You will take some time to get used to the taste at first, but it’ll be easier after a few cups.
6) Avoid Ready-made Meals
Cutting back on sugar and eating ready-made meals do not go hand in hand. Ready-made meals are very convenient, but unfortunately, they contain a lot of sugar. If you read the labels carefully, you will be shocked to find that they often have large amounts of sugar. Therefore, try to avoid these foods as much as possible. Of course, if you choose to do so from time to time, there is no harm in it.
7) Avoid Soft Drinks
Soft drinks contain a lot of sugar. If you are a regular drinker of carbonated beverages, you are unknowingly consuming a lot of sugar. Look at the labels on the bottles of carbonated drinks at the supermarket. Do you still want to drink carbonated drinks? Then choose the sugar-free variations. These are often “zero” products that use aspartame or other ingredients instead of sugar to make them as sweet as the regular version.
Let us know if these few tips have helped you reduce your sugar intake in the comments below!