Hello Guys Welcome to this my blog today I am going to write a some How to reduce your sugar intake Sugar is found in many foods, and sometimes it can be found in unexpected products, such as sausage or milk. Excess sugar leads to various health problems, so doctors recommend monitoring your consumption.
Reducing the amount of sugar in the diet reduces the risk of obesity and type 2 diabetes, normalizes digestion, improves the functioning of the cardiovascular system, strengthens the immune system and reduces the likelihood of dental caries.
What about sugar?
Sugars, or saccharides, are the general name for all simple carbohydrates. They quickly break down and release a glucose molecule.
Among the sugars that enter the body with food, one can distinguish natural ones (found in unprocessed foods) and those added during processing – industrial or domestic. The WHO uses the term “free sugars” – these include, in addition to added sugars, sugars naturally found in honey, syrups, fruit juices and fruit juice concentrates.
In industrial production, sucrose, fructose, glucose, glucose and other syrups, barley malt, dextrin, dextrose, lactose, maltose are often used – these names can be found on product labels.
How much should you reduce your sugar intake?
According to the recommendation of , the share of free sugars should be no more than 10% of the total caloric intake of the diet. For example, if the daily calorie content of meals is 2000 kcal, 50 g of sugar per day is allowed – that’s five teaspoons. Additional health benefits will come from reducing free sugars to 5% per day, the agency notes.
How to reduce your sugar intake?
how to eat less sugar:
- put less sugar in tea or coffee, as well as when preparing food;
- reduce your sugar intake gradually so as not to cause stress to the body;
- study the ingredients on food labels for the presence of sugar where it is not needed;
- replace cold sweet drinks with clean water, fruit drink or compote without sugar;
- choose black or gray bread (made from whole meal flour) instead of white bread; instead of refined cereals (white rice, semolina, corn) – whole grains (buckwheat, Poltava, barley, pearl barley);
- It is better to replace desserts and sweets, including dried fruits and candied fruits, with fresh or frozen fruits, berries, and nuts;
- Overly sweet fruits, such as bananas and grapes, should be limited;
- eat less processed foods and semi-finished products, give up store-bought sauces.
As for the use of sweeteners, experts advise to approach this with caution: their effect on the body has not yet been sufficiently studied, so there are no international or national recommendations for their use.
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