Replace sugar-laden condiments and sauces with herbs, spices, and citrus juices
Sugar in excessive amounts can be unhealthy for a few reasons. Firstly, consuming too much sugar can lead to weight gain and obesity as it is high in calories and can contribute to an increase in overall daily caloric intake.
Secondly, excessive sugar consumption has been linked to an increased risk of developing chronic diseases such as type 2 diabetes, heart disease, and even certain types of cancer. Lastly, consuming too much sugar can also negatively impact dental health by contributing to tooth decay and cavities.
Reducing our intake of sugar on a daily basis can help to prevent these health risks and promote overall well-being. It is recommended to limit added sugars in our diet and focus on consuming whole, nutrient-dense foods instead.
This can help to maintain a healthy weight, lower the risk of chronic diseases, and improve overall health and longevity. Read on as we share a list of ways through which you can reduce your sugar intake.
10 Strategies to help reduce your intake of sugar in daily life:
1. Read food labels
Look for hidden sugars in packaged foods and choose products with lower sugar content. This can help you make informed choices and reduce your overall sugar intake.
2. Cook more meals at home
By preparing your own meals, you have more control over the amount of sugar added to your dishes. This can help you reduce your sugar intake significantly.
3. Choose whole fruits over fruit juices
Whole fruits contain natural sugars and fibre, which can help regulate blood sugar levels. Fruit juices, on the other hand, are often loaded with added sugars and lack the fibre content of whole fruits.
4. Limit sugary beverages
Sodas, energy drinks, and sweetened coffee beverages can all contribute to your daily sugar intake. Opt for water, unsweetened tea, or sparkling water instead.
5. Snack on nuts, seeds, or veggies
These healthy snacks can satisfy cravings without adding extra sugar to your diet. They also provide nutrients and fibre that can help keep you feeling full.
6. Choose sugar-free options
Look for sugar-free or low-sugar versions of products like yogurt, cereals, and condiments. This can help you cut back on added sugars without compromising on taste.
7. Practice mindful eating
Pay attention to your body's hunger cues and avoid eating out of boredom or emotion. This can help you avoid unnecessary sugary snacks and desserts.
8. Opt for unsweetened dairy products
Choose plain yogurt, milk, and cheese instead of flavored versions, which often contain added sugars. You can add your own sweetness with fresh fruit or a drizzle of honey if desired.
9. Use spices and herbs for flavour
Replace sugar-laden condiments and sauces with herbs, spices, and citrus juices. This can add flavour to your dishes without the need for added sugars.
10. Plan your meals and snacks
By planning ahead, you can ensure that you have healthy, low-sugar options readily available. This can help you avoid impulse purchases of sugary snacks and make better choices throughout the day.
By implementing these strategies to reduce sugar intake, you can take steps towards improving your health and making more mindful choices about your diet.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.