- Eating too much unhealthy sugar can put you at risk for serious health conditions.
- If you want to cut the added sugar out of your diet, you can take a few simple steps.
- One tip is to find the main sources of sugar in your diet and replace them with healthier alternatives.
Quitting sweets can do wonders for your health, but getting there can be harder than you might think.
Studies have shown that reducing the amount of added sugar (what manufacturers add to processed and prepackaged foods) significantly improves overall health. Conversely, a diet high in sugar is associated with an increased risk of certain health conditions such as type 2 diabetes and heart disease.
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Nutritionist, author, and television personality Ellie Krieger tells Cover Media that most people would benefit from cutting back on their sugar intake. ” adds.
Here are four practical ways to reduce sugar. But first, let’s look at natural (healthy) sugar and added (unhealthy) sugar.
natural sugar vs added sugar
Sugar is naturally found in many whole foods such as fruits, vegetables and milk. However, various forms of sugars and syrups that act as sweeteners are also added to foods such as ice cream, drinks, and breakfast cereals. These include ketchup, yogurt, bread and salad dressings, explains WebMD.
“Added sugar is extra calories with no extra nutrition,” he adds.
READ MORE | What Happens When You Stop Eating Sugar, According To A Nutritionist
1. Make more conscientious decisions
Sugary foods contain a lot of “empty” calories, making you want to eat more – past studies show that the added sugar (and unhealthy fats) trick your brain into wanting more food. I know that.
So Krieger recommends starting by making more conscientious decisions. Choose an apple instead of a bowl of ice cream. In the long run you will thank yourself.
2. Find your primary source of sugar in your diet
Is your main source of sugar in your daily necessities—sweetened drinks, desserts, or sweetened coffee? Then try swapping it out for something healthier, says Krieger.
Read more | Food and drinks are getting sweeter all over the world – even if not all sugar is bad for our health
Sarah Wilson, author of I Quit Sugar, writes that she is “addicted to sugar.” However, the conscious movement to replace this with a healthier alternative has led to increased energy, improved mood, and overall health.
3. The truth about artificial sweeteners
Contrary to popular belief, artificial sweeteners that are considered sugar-free are not always healthy sugar substitutes.
Animal studies have shown in a compelling way that they can lead to weight gain. According to Harvard Health, they play tricks on our brains, eventually making us crave more sweets and tending to choose sweet foods over nutritious foods, which is of some concern. effective.
4. Question your behavior
Of course, the main driving force behind eating is hunger. But what we eat is not always dictated by physiological or nutritional needs, explains the European Food Information Council.
Other factors such as our culture, family, and mood can also influence our food choices.
For example, Krieger recommends taking the time to think about why you’re eating a particular sweet or chocolate and whether it really makes you feel better.
