Two simple and effective ways to reduce sugar intake are not to add sugar to coffee, juice or milk, and replace refined foods with their whole-grain versions, such as bread, for example.
In addition, to limit sugar intake, it is also important to reduce the consumption of processed foods and read labels to identify the amount of sugar in each food.
- Sweet taste is addictive.
- And to adapt the usual taste buds to the sweet taste.
- It is necessary to gradually reduce the sugar in the food until it gets used to the natural taste of food.
- Without using sugars or sweeteners.
So if you normally put 2 tablespoons of white sugar in the coffee or milk, start by adding only 1 tablespoon, preferably brown sugar or demerara sugar, after two weeks replace the sugar with a few drops of stevia, which is a natural sweetener. See 10 other natural sweeteners that can be used to replace sugar.
The next step is not to add sugar or sweetener to coffee, tea, milk or juice, since gradually the flavor gets used and the sugar becomes less necessary.
The amount of sugar that can be ingested daily is only 25 g, 1 tablespoon of sugar already containing 24 gy 1 glass of soda containing 21 g. In addition, sugar is also present in less sugary foods such as breads and cereals, so it’s easy to reach your recommended maximum limit per day. See other foods high in sugar.
Whenever you purchase an industrialized product, carefully read its label and observe the amount of sugar it contains; however, the industry uses various forms of sugar as an ingredient in its products and may be present on the label under the following names: invert sugar, sucrose, glucose, glucose, fructose, melasse, maltodextrin, dextrose, maltose and corn syrup.
When reading the label, it is also important to remember that the first ingredients on the list are the ones found in the most quantity in the product, so if sugar is the first thing, it is the most used ingredient to make this product. how to read the food label in this video:
Excessive sugar consumption is linked to an increased risk of diseases such as type 2 diabetes, high uric acid levels, high cholesterol, high blood pressure and cancer. See more problems and find out why sugar is so bad for your health.
Taking care of sugar intake is especially important for children as they continue to develop their eating habits and excessive sugar consumption since childhood contributes to an increased risk of diabetes and cardiovascular disease at an early age. Read tips for making healthy shopping at the supermarket.