Ways to Reduce the Intake of Sugar in Your Diet
The process of losing weight or sticking to a diet seems difficult mainly due to the addiction to sugar. And an obvious way to start reducing sugar in the diet is by limiting the consumption of regular soda, as well as the extra addition of a spoonful of sugar.
Here are a few tips to reduce sugar intake. Following these ways would help one in feeling better, lighter, and energized as well.
● Start with cutting down the usual amount of sugar you add by half, to things you eat or drink regularly like cereal, pancakes, coffee or tea. For instance, when baking cookies or cakes, cut the sugar by one-third to one-half.
● Include more fruits and vegetables in the diet as it contains naturally occurring sugar, that does not affect blood sugar in the same way that added sugar does. Therefore, instead of adding sugar to cereal or oatmeal, try fresh fruit like bananas, cherries or dried fruit like raisins, cranberries.
● Avoid canned foods that have sugar in the ingredients list. Try these alternatives, if in real need for something sweet:
Plain yogurt with cinnamon or fruit
Dark chocolate - The higher the cocoa content, the lower the sugar.
Dates are naturally sweet and extremely nutritious.
Swap sugar-heavy desserts for fresh or baked fruit. It not only reduces the sugar intake but also increases the fibre, vitamins, minerals, and antioxidants in the diet.
Try extracts like almond, vanilla, orange or lemon, instead of sugar in recipes.
● Dieters often look for quick and simple ways to slim down and the simple way to make a big difference is by avoiding drinking soda. Instead, opt for drinks like:
Sparkling water with a squeeze of fresh lemon or lime: Homemade soda.
Water with mint and cucumber
Herbal or fruit teas
Tea and coffee - Stick to unsweetened tea or black or flat white coffee.
● Limit non-nutritive sweeteners. As this temporary fix found in foods labeled “low calorie,” “reduced-sugar,” “light,” “no sugar added,” “diet,” “low-fat,” and “sugar-free” may seem like healthier options but in reality, they often have harmful effects. Therefore, compare food labels and choose products with the lowest amounts of added sugars.
