7 Simple Tips To Reduce Sugar Intake In Your Daily Diet
Image Credit: iStock

Everybody has a soft spot for sweets. Cakes and candies laden with sugar quickly improve our mood and provide us with joy, no matter when according to a study by the US National Library of Medicine. As you may have seen, a lot of people continue to indulge in meals high in sugar throughout the day. You are consuming a lot of sugar if you enjoy adding a teaspoon of sugar to your tea in the morning or if you frequently grab bottled juice and soft drinks to satiate your thirst.

Although everyone wholeheartedly concurs that sugar enhances the flavour of your food and beverages, it also packs on calories. Furthermore, consuming excess calories—especially those with added sugar—may increase the risk of heart disease and stroke as per a study by the US National Library of Medicine.

Why Do You Crave Sugar?

There's no denying that sugar equals pleasure. Dopamine is produced in the brain after consuming sugar, which makes you feel good. Your brain eventually begins searching for other foods that release dopamine, which can result in a form of addiction. You often have a persistent desire for sweets due to the brain's ongoing need for dopamine.

7 Tips To Reduce The Consumption Of Sugar

Read Labels Carefully

Read the nutrition labels on packaged items carefully, paying attention to the amount of sugar included. Search for hidden sugars that go by other names, such as fructose, sucrose, dextrose, or corn syrup. Select goods with reduced sugar levels or go for sugar-free options.

Add Fruits To Your Diet

The main goal of desserts is to satisfy the sweet craving. When compared to the refined sugar we use in sweets, fruits are naturally sweet and far less dangerous. Therefore, choose any sweet fruit whenever you feel the need for anything sweet. Fruits like bananas, apples, custard apples, and others are excellent choices.

Avoid Sugary Beverages

Fruit juices, soda, energy drinks, sweetened coffee, and tea can all be substantial sources of unnoticed sugar. Water, herbal tea, or unsweetened beverages are suitable substitutes for these drinks. Try adding a dash of citrus juice or infusing water with fruits if you're craving flavour.

Make Healthy Substitutes

Porridge, yoghurt parfaits, and cereals are all frequently sweetened with sugar to enhance flavour. But now is the moment to change. Rather, add sweet components to your meals, such as fruits, raisins, figs, and dates, to make them both tasty and nutritious.

Consume Whole Foods

Reducing your intake of sugar can be facilitated by whole foods, particularly fruits and vegetables. These meals include natural sugars, which the body absorbs more slowly and the liver can handle more readily. Hence, choose whole fruits and vegetables and stay away from processed meals, sugar-filled beverages, and candies.

Opt For Natural Sweeteners

Natural sweeteners such as stevia, honey, and maple syrup can be used if you want your meal to be sweet. For an additional substitute for sugar, try using nutmeg, cinnamon, or dried fruit. With no harmful ingredients to compromise your health, these natural sweeteners are healthier options. But always make sure to consume them in moderation.

Plan Your Meals

Meal planning is a useful strategy for cutting back on sugar. It will guarantee that you make better decisions and keep you organised. Planning your meals also guarantees that your plate will include fruits, vegetables, and lean protein, which can help you feel full for longer and lessen your desire for sweets.