It should come as no surprise by now that excess sugar consumption can have very serious consequences for our health. The added sugars in many of the processed foods we consume contribute to higher rates of conditions such as type 2 diabetes, obesity, heart disease, and cancer. It is also harmful to our teeth.
Therefore, it is recommended that the calories we get through added sugars be kept at 10% or less of the total calories we consume per day. However, most of us tend to consume more than that. Reducing or eliminating the amount of sugar we consume may seem difficult, but here we share some tips to start making adjustments. Your health will thank you!
Cut out sweetened drinks
Try to eliminate or at least decrease the number of sugary beverages you consume, such as sodas, soft drinks, and sports drinks. You should also watch out for fruit juices. While they may appear natural, many contain large amounts of added sugars. Consider drinking water, tea, or coffee without sugar instead.
Take it easy on the desserts
We know it is not easy, but try to have desserts only on special occasions. If you are craving something sweet, go for fresh fruits or a small piece of dark chocolate.
Look for unprocessed foods
Most of the added sugars in our diets come from ultra-processed foods. If you focus on consuming unprocessed foods, such as vegetables, legumes, fruit, and whole grains, you will significantly reduce your sugar intake.
Be careful with condiments
While they may not be “sweet,” many of the sauces and condiments available at supermarkets contain large amounts of added sugars. For example, ketchup, BBQ sauces, and some pasta sauces contain a lot of sugar.
Read the label carefully
Look closely at the line for added sugars and make sure the number is as low as possible. As you read the ingredient list, keep in mind that added sugars can come in many forms. Look out for terms such as high fructose corn syrup, dextrose, maltose, cane sugar, rice syrup, molasses, and caramel. All of these are different forms of sugar. If you see any of these at the top of the ingredient list, it is probably a food with high added sugar content.
The first step is the hardest, but once you see the results of a low-sugar diet, you will not regret it. If you need assistance designing a nutritional plan that fits your needs, Salus has nutritionists ready to help you. Make your appointment today by calling 787.789.1996.
Source:
https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar
