Rising obesity rates around the world, has forced nutrition experts to determine the possible contributing factors behind this problem. The maximum acceptable added sugar intake for a healthy adult is around ten teaspoons. But most people are not able to stick to the RDA (Recommended Dietary Allowance) standards for sugar, as just one soft drink contains sugar in excess of ten teaspoons.
Furthermore, most individuals suffer from sugar addiction, which compels them to gorge on foods which contain unacceptable amounts of sugar. Reducing sugar intake can actually improve your overall physical health and wellbeing.
Individuals who make a conscious effort to cut back on their sugar intake are able to maintain a healthier weight, have reduced incidence of blood pressure, lower chances of tooth decay and can significantly reduce their risk of heart diseases. Some superb tips for reducing sugar in diet are mentioned below.
Tips For Reducing Sugar In Diet
Eat Regular Meals
One of the top causes for sugar cravings is not having balanced meals at regular intervals. Erratic meal patterns can fuel sugar cravings.So, to avoid unhealthy sugar cravings eat healthy meals every three to four hours. Additionally, you can stock up on nutritious snacks like nuts and fresh fruits to beat sudden hunger pangs between meal times.
Identify High Sugar Foods
Processed foods like candy, soft drinks, ice creams and cookies (to name a few) are loaded with sugar. If you want to make a conscious effort to reduce sugar content in your daily diet start by identifying high sugar processed foods. Slowly, but surely, wean yourself from these processed foods. Replace high sugar processed foods with healthier alternatives. For example you can replace fizzy drinks with freshly prepared fruit juices. This is one of the best ways to reduce sugar intake in your diet.
Use Refined Sugar Alternatives
If you feel you cannot live without getting your daily sugar fix, switch from refined sugar to healthier options. Honey is decidedly healthier than refined sugar. You can sweeten beverages like coffee and tea with a teaspoon of pure honey.
Additionally, you can also sweeten your beverages with stevia, which is extracted from the Steviua Rebaudiana plant. Instead of sugar, add fruit syrup reduction to sweeten food. Fruit syrup reduction which is prepared by boiling down real fruit juice, can impart a sweet taste to dishes without spiking your blood sugar levels.
Experiment With Spices
There are more ways than one to enhance the taste of food. People with a sweet tooth should experiment with spices to enhance food flavor. Cardamom powder can elevate the flavor of foods to a whole new level while imparting a subtle sweet taste. Similarly, experiment with spices like nutmeg, cardamom and even ginger, to gradually reduce your addiction to refined sugar.
Known Your Labels
Make a conscious effort to read food labels. Food labels can reveal a lot about the food you are planning to consume, including its sugar content. A lot of processed foods conceal the presence of sugar by referring to it in fancy terms like lactose, fructose, maltose, corn syrup, dextrose, glucose or sucrose.
As an intelligent consumer you should spend a couple of minutes deciphering food labels and determining the amount of sugar which is present in it before buying any food product. Purchase food products which contain minimal amounts of sugar in them to reduce your dependence on this ‘white poison’.