Too much sugar is one of the worst things you can do to your body. It can have many negative effects on your health.It has been shown to contribute to obesity, type 2 diabetes, heart disease, cancer and tooth decay .While sugar is naturally found in foods like fruits and vegetables, this type has little effect on your blood sugar and is considered very healthy.Fruits and vegetables also contain lots of healthy vitamins and minerals.The danger is from added in processed foods.The average American currently consumes around 17 teaspoons (68 grams) of added sugar per day This is way more than the upper daily limit that some experts recommend, which is 6 teaspoons (25 grams) for women and 9 teaspoons (37 grams) for men .
This article lists 14 simple ways to stop eating so much sugar.
1. Cut Back on Sugar-Filled Drinks :
Some popular drinks contain a heap of added it.Sodas, energy drinks, sports drinks and fruit drinks contribute an astounding 44% of the added sugar in the American diet.So-called “healthy” drinks, such as smoothies and fruit juices, can still contain eye-watering amounts of it.For example, 15.2 ounces (450 ml) of 100% apple juice contains more than 12 teaspoons (49 grams).Your body does not recognize calories from drinks in the same way it does from food. Drinks don’t make you feel as full, so people who consume lots of calories from drinks do not eat less to compensate.
Here are some better, lower-sugar drink options:
- Water: It’s free and has zero calories.
- Sparkling water with a squeeze of fresh lemon or lime: Homemade soda.
- Water with mint and cucumber: Amazingly refreshing in warm weather.
- Herbal or fruit teas: Drink them hot or cold with ice.
- Tea and coffee: Stick to unsweetened tea or black or flat white coffee.
2. Avoid Sugar-Loaded Desserts
Most desserts don’t provide much in the way of nutritional value.They are loaded with this, which causes blood spikes and can leave you feeling tired, hungry and craving more .Grain and dairy-based desserts, such as cakes, pies, doughnuts and ice cream, account for over 18% of the intake of added in the American diet.
If you really feel the need for something sweet, try these alternatives:
- Fresh fruit: Naturally sweet and full of fiber, vitamins and minerals.
- Greek yogurt with cinnamon or fruit: Rich in calcium, protein and vitamin B12.
- Baked fruit with cream: Try pears, apple or plums.
- Dark chocolate: In general, the higher the cocoa content, the lower spot.
- A handful of dates: They’re naturally sweet and extremely nutritious.
3. Avoid Sauces With Lots of Sugar
Sauces such as ketchup, barbecue sauce and sweet chili sauce are commonplace in most kitchens. However, most people aren’t aware of their shocking content.A single tablespoon (15-gram) serving of ketchup may contain 1 teaspoon (4 grams) .Although, some varieties have no added sugar. Always read the label to be sure you are choosing the lowest-option.
Here are some other options to flavor your food:
- Fresh or dried herbs and spices: Contain no sugar or calories and can have added health benefits.
- Fresh chili: Give your food a -free kick.
- Yellow mustard: Tasty and contains virtually no sugar or calories.
- Vinegar: Sugar and calorie-free, with a zing similar to that of ketchup. Some balsamic vinegar and creams may contain sugar.
- Carissa paste: Can be bought or made and is a good replacement for sweet chili sauce.
- Pesto: Fresh and nutty, great on sandwiches or eggs.Read More..
