Cutting back on sugar consumption may be advantageous for one’s health and well-being in general. The following are some suggestions that can assist you in cutting down on your consumption of sugar:
- Read nutrition labels: It is vital to read nutrition labels since many packaged goods include added sugars. Therefore it is important to study nutrition labels and ingredient lists in order to detect added sugars and limit the amount of added sugars that you consume.
- Cook at home: If you cook at home you have complete control over how much sugar goes into the meals you eat. To sweeten your food, you can also add natural sweeteners like honey, maple syrup or even fruit.
- Avoid sugary drinks: Sugary drinks such as soda, energy drinks and sweetened teas and coffees can be a major source of added sugars in the diet. To reduce your intake of added sugars, you should avoid drinking sugary drinks. Instead of that you could try drinking some water, unsweetened tea or coffee.
- Consume a greater quantity of fruits and vegetables: Fruits and vegetables are naturally sweet and provide necessary vitamins and minerals which makes them a better option to foods that are high in sugar.
- Choose whole-grain products: Whole-grain items, such as brown rice, quinoa and whole-wheat bread, are good sources of fibre, vitamins and minerals and they are less likely to include added sugars. If you want to eat healthier, choose whole-grain products.
- Be mindful of portion sizes: Be mindful of the quantities of the portions you eat. Consuming huge portions can lead to an excessive amount of sugar being consumed.
- Make a plan for your meals and snacks: Making a plan for your meals and snacks will help you make decisions that are better for your health and prevent you from making impulsive purchases of foods that are high in sugar.
- Choose sugar replacements that are made from natural ingredients: Honey, maple syrup, stevia and monk fruit are some examples of sugar alternatives that are made from natural ingredients and can be used to sweeten food and drinks. In general, these substitutes have less calories and a lower glycemic index compared to refined sugar.
- Stay away from processed foods: Processed foods typical include a lot of added sugars, so you should attempt to minimise how much of them you eat.
- Be mindful of hidden sugars: Be aware that some condiments, sauces and dressings may include added sugars; therefore, it is important to read the nutrition labels and ingredient lists in order to determine whether or not they do.
- Modify your behaviour in baby steps: Changing your behaviour in baby steps can be a more sustainable strategy to lower your sugar intake over the long term. Start by cutting back on the amount of sugar you put in your coffee or tea or make the transition to a cereal with less sugar.
- Get support: It may be useful to surround yourself with people who are supportive of your efforts to minimise the amount of sugar you consume.
It is essential to point out that lowering one’s consumption of sugar can be difficult however, the effort required to do so is more than justified by the potential long-term benefits to one’s health. It is essential that you get the advice of your primary care physician or a qualified dietitian for individualised recommendations on how to lower your sugar intake.
