If your goal is to reduce the sugar in your diet, then a clear place to start is to limit the use of regular sodas, candies and other high-sugar items. But chances are you are still consuming as much added sugar as you realize. To reduce sugar in your diet, a clear place to start is to limit your regular soda intake, as well as add a teaspoon of sugar to your morning cereal.
1. Drink lots of water
Our bodies can’t tell the difference between hunger and thirst, so staying hydrated can help you cut down on unnecessary snacks throughout the day. Although health authorities offer 2 liters or 8 glasses a day, you can calculate how much you should drink online based on your height, weight and amount of exercise. Remember a 5% reduction in water consumption can result in a 20% reduction that could send you to the pantries in search of a sweet breakfast.
2. Switch to highly processed carbohydrates for whole carbohydrates
Processed carbohydrates include white rice, bread, french fries and chips. Although we do not consider fried foods like sweets, we should, since they are equivalent to eating sweets. Like white sugar, these carbohydrates break down your bloodstream and add heavy glucose at once. Conversely, unprocessed or whole carbohydrates contain natural fibers that slow down glucose excretion in the bloodstream, making them a healthier alternative. Non-renewable carbohydrate sources include vegetables, fruits, berries, nuts, seeds, whole grains pure oats, quinoa, brown rice, buckwheat and roots such as potatoes and sweet potatoes.
3. The myth of fruit juices, smoothies
You may be thinking, what is wrong with drinking homemade fruit juice? Their natural fruit contains fiber which will help regulate blood sugar levels by slowing the absorption of sugar into the bloodstream. When these fruits are mixed most of the fibers are lost or discarded, resulting in a juice that will raise your blood sugar levels. Instead, you should eat fruits in their natural form as the fiber will fill you up, you will eat less, feel longer and save time and money.
4. Healthy celebrations
Celebrations should not be an excuse to eat junk. You can still keep your cake on your special day but make it at home and avoid flour all-purpose flour. A highly processed wheat flour, flour is another villain for a healthy diet. Like white sugar, flour loses all its natural nutrients, minerals and fiber. So how to give up sugar? When you bake and cook at home, there are many options for all-purpose flour.
Instead of passing store-bought chocolates or sweets for birthdays or other celebrations, you can pass homemade sweets made with less processed ingredients and nutritious alternatives to white sugar like molasses and honey. Homemade peanut butter and date and almond ladles are examples of healthy sweets. You can switch to natural sweeteners that have no side effects on health.
Cut out sugar cravings in your healthy snacks. If you are not ready to give up your favorite flavors, you can start with less. Try 1 instead of 2 biscuits in 1 sitting.
6. Some lower-calorie substitutes
Cereal bars – Despite their healthy image, many cereal bars may be high in sugar and fat. Look for bars that are low in sugar, fat and salt. Or try this fruit granola bar recipe to make your own.
Chocolate – Switch to low-calorie hot instant chocolate drinks. You can get chocolate with coffee and varieties with malt.
Biscuits – Substitute for oatcakes, oat biscuits or unsalted rice cakes that provide fiber.
Cake – Swap for a simple curry bun, fruit squash or malt bread. If you add toppings or spreads, use them sparingly or choose a variety that is low in fat and low in sugar.
Final Thoughts: There are many benefits to eliminating added sugars and maintaining a rich diet throughout the diet.