How to eat less sugar: 9 tips that work

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How to eat less sugar: 9 tips that work

We tell how to correctly reduce the amount of sugar in the diet - without breakdowns and unnecessary suffering.

reading will take 🕑 3 minutes




How much sugar can you eat

The World Health Organization recommends that you consume no more than 10% of free sugars (that is, a sugar that is added to food during cooking or processing) per day. And ideally, reduce to 5% of total calories. For example, if you eat 2000 kcal per day, then one of them per sugar should not exceed 100–200 kcal (that is, 25–50 g, or 5–10 tsp, sugar per day).


1. Do not give hunger a chance

When hunger catches surprise, and there is no healthy food, most often we are reaching for sweet food - in order to quickly replenish energy stores and raise blood sugar levels.

You can change the usual pattern if you carry healthy food with you. In what form it depends on the rhythm of life: it is convenient for one to take containers for full meals, for others it is enough to put a snack in a bag (for example, an apple with nuts).

2. Cook at home more often.

In your kitchen, you decide how much sugar to put in a particular dish (and whether you need to add it at all), which means you are in complete control of the situation. In food from a store or cafe, the amount of added sugar is determined by the manufacturer or cook. And often there it is more than necessary.

3. Always check product labels

Start with a revision of what you usually eat. Sugar is added to the most unexpected products: for example, it can easily be part of your favourite “natural” yoghurt. And keep in mind that sugar has many names: honey, syrups, glucose, molasses, fructose, dextrose, and so on - the list is very long. We have already written about how to read labels correctly and choose healthy products.

4. Replace sweet foods with healthy counterparts.

For example:

Sweet soda - water with fruit or homemade lemonade.
Purchased muesli - on sugar-free alternative or homemade granola.
Any sweets - on the fruit.
Sweet muesli bars - for analogues without added sugar or for home-made version.
Sweet yoghurts with different additives - on natural and independently put fruits and berries in them.

5. Gradually reduce the amount of sugar in the diet.

Taste buds get used to pronounced tastes, so it’s difficult to refuse the sweet (as well as salty and fat) immediately. It is better to restore the sensitivity of receptors gradually in order to avoid disruptions: for example, instead of eating a whole box of chocolates, eat 2-3 pieces.

6. Add physical activity

A good method for those who seize stress and unpleasant emotions are sweet. Ideally, you need to understand why this is happening and deal with food habits. But you can start with the usual physical activity. And this is not about exhausting workouts - a simple walk is enough: it will relieve anxiety and help you spend extra calories.

7. Get enough sleep

The body compensates for lack of sleep with the help of food, and more often it’s just sweet that you want: sugar most quickly compensates for the energy that is not received. Meditation applications, the correct choice of posture for sleeping and breathing practices will help to improve sleep.

8. Eat vegetables and fruits every day.

They contain many vitamins and minerals, with a deficiency of which microelement hunger can appear. And it is often drowned exactly sweet.

In addition, fruits and vegetables contain fibre, which improves intestinal function and gives a long saturation.

9. Develop conscious nutrition.

To do this, you can use the "Workbook for intuitive nutrition" to among other things choose healthy products for each time there is a craving for sweets and other more or less useless food.

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