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5 ways to reduce sugar intake

Consuming a sugary snack when feeling unhappy and lacking in energy is extremely common. But sugar has many side effects that can negatively affect your health, including for people with sugar-sensitive teeth. That’s why some people give up or try to limit refined sugar.

Experts say sugar addiction has a similar effect on the brain as morphine or cocaine. Stating that high sugar consumption is directly related to the increased risk of obesity, high blood pressure, uncontrolled diabetes, heart attack and cancer, experts recommend removing processed foods such as sugary drinks, bakery products and fast food from the diet as the key to reducing sugar intake below 100 calories a day. .

By following the simple steps below, you can reduce sugar consumption and lead a healthier life.

1. GO SLOWLY AND GRADUATELY

Reducing your sugar intake is not a one-day job. This is a gradual process and should start with the simple things. For example, if you have a habit of adding sugar to your drink, you can replace it with honey or brown sugar. By slowly starting to separate from the sweeteners, you can begin to enjoy the natural sweetness of the fruit.

2. KEEP SUGAR DRINKS AWAY

It is a known fact that cold drinks, sodas, and juices are loaded with sugar. Alcoholic or non-alcoholic cocktails also contain a lot of sugar. Such drinks not only harm the heart, but also cause you to gain weight. Instead of such drinks, you can turn to herbal teas and sugar-free drinks.

3. STAY AWAY FROM UNHEALTHY CARBOHYDRATES

If you’re addicted to refined carbohydrates like pizza, waffles, and white rice, you’re also at risk of developing sugar-related health problems. You can replace foods rich in refined carbohydrates with healthier alternatives such as brown rice, green vegetables and potatoes. You can make your snacks healthy with nuts and fresh fruits. Make sure you always have a healthy snack with you to avoid consuming excessive carbohydrates.

4. LIMIT SAUCE CONSUMPTION

Popular sauces like ketchup and barbecue sauce also have high sugar content. In particular, a tablespoon of ketchup contains a teaspoon or five grams of sugar. Also, a study concluded that these toppings have a sugar content of about 29 percent, more than the sugar content of ice cream. If you need seasonings, you can use seasoning flavors such as mustard and vinegar, as they are less sugary.

5. ADD MORE PROTEIN-RICH FOODS TO YOUR DIET

A smart way to curb your sugar cravings is to feel full for a long time. This is best done with protein-rich foods. Protein lowers levels of the hunger hormone ghrelin and supports appetite-reducing hormones.

One study claims that including 25 percent of protein-rich foods in your diet can reduce your appetite by almost 60 percent.

Source: Cumhuriyet

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