How to Cut Down on Added Sugars in Your Diet
Reducing added sugars is probably one of the best things you can do for your health. Added sugars in high amounts have been linked with a plethora of health issues. A list of these includes weight gain, diabetes, heart disease, and terrible dental health. You don’t need to resign yourself to a tasteless diet while cutting down on sugar in your diet. With informed decisions and smart strategies, one can enjoy a sugar-free or low-sugar diet without giving up on the taste. These actionable strategies are aimed at reducing added sugars, discussing the health effects of excessive sugar intake, and finding methods to reduce sugar reduction intake without compromising on taste.
Know added sugars and their effects
Added sugars are sugars and syrups that are added to foods or beverages in processing or preparation. Added sugars are not like the sugars in fruits, vegetables, and dairy products, which enter the food supply already packaged with fiber, vitamins, and minerals.
Health effects linked to high intake of added sugars:
Weight gain and obesity: high added sugar quantities are strongly linked to caloric intake since the added sugars provide no nutrients.
- Type 2 Diabetes: Overconsumption of sugar leads to insulin resistance, the primary cause of type 2 diabetes.
- Energy Crashes and Mood Swings: High-sugar foods will cause your blood sugar level to shoot up and then plunge low, interfering with your energy, mood, and ability to concentrate.
- Cardiovascular Disease: Excessive intake of sugars leads to obesity, inflammation, high blood pressure, and elevated blood triglycerides that lead to heart conditions.
- Dental Problems: Sugars provide food to bad bacteria inside the mouth that leads to tooth decay and gum diseases.
According to CBHS nutritionist, Chanta,
“Small amounts of sugar can be a part of a balanced diet, the WHO recommends no more than 6tsp day for optimal health.”– Anonyms
How to Reduce Added Sugars Intake
Fear not reducing added sugars. Here’s how to help you cut down on sugar without giving up the pleasure of eating.
1. Read food labels Carefully
- Look for the ingredients list to see if it hides added sugars by another name, such as sucrose, high-fructose corn syrup, agave nectar, and many more.
- Watch out for those who tell you it contains “no added sugars” or is “unsweetened” when buying yogurt, cereals, and snacks.
- Be aware of the sweet taste missing in such foods as sauces, salad dressings, bread, and canned soups since these are often packed with unseen sugars.
2. Eat natural sweeteners wisely
- Select natural sweeteners such as stevia, monk fruit, or erythritol, which will not raise blood sugars.
- Consume honey or maple syrup minimally, as these are also sources of sugars, but at least provide some positive nutritional contributions compared with white sugar.
- Remember that even those sugars from natural sources should be consumed only in limited amounts and within a balanced diet.
3. Reduce added sugars found in drinks
- Trade in sodas, energy drinks, and sugary teas for water, herbal teas, or flavored seltzers.
- Add slices of your favorite fruits, like lemon, lime, or even cucumber, to flavor your water.
- Switch to using sugar reduction or rather use natural sweeteners if you are a coffee or tea person.
4. Reduce sugary snacks and desserts
- Satisfy your sweet tooth by replacing candies, cookies, and pastries with fresh fruits, nuts, and yogurt.
- Experiment with do-it-yourself desserts using sugar reduction or natural sweeteners.
- Try dark chocolate with high cocoa content (70% or more) as a low-sugar indulgence.
5. Cook and Bake at Home
- Preparation of meals and snacks at home allows you to take full control of the ingredients, which will allow you to cut down on or eliminate added sugars.
- Cut sugars in recipes by one-third to one-half while baking, or use natural sweeteners like applesauce or mashed bananas.
- Season with spices such as cinnamon, vanilla, or nutmeg. You are not needing added sugars.
6. Emphasis on whole foods
A diet rich in whole foods, vegetables, fruits, whole grains, lean proteins, and healthy fats already has naturally less added sugar.
- Intake of fiber-rich foods that help stabilize the blood sugar levels and keep you feeling full, reducing the cravings for sugary snacks.
- Reduced the uptake of processed and packaged food most of which contain hidden sugars.
How to Reduce Sugar Intake Without Sacrificing Taste
Reducing sugar intake doesn’t mean you need to eat bland food. Here’s how you can manage sugary sweeteners and still enjoy your delicious meals.
1. Flavor with Spices and Herbs
Also add spices that can give your dishes a hint of sweetness without added sugar, such as cinnamon, nutmeg, ginger, and cloves.
Add freshness, texture, and a big flavor hit from fresh herbs like mint, basil, or rosemary in your meals.
2. Include naturally sweet foods
Satisfy your sweet tooth with natural, sweet foods like berries, apples, and other fruits whose fiber content helps you break down the absorption of sugars into your bloodstream slowly.
Roasting vegetables like beets, carrots, and sweet potatoes enhances their natural sweetness, making them tasty side dishes or snacks.
3. Smart Swaps
Cut sugar-coated cereals with oatmeal that you top with fresh fruits and nuts.
Hü Host high-sugar condiments such as ketchup and barbecue sauce with mustard, salsa, or homemade sugar-reducing versions.
Replace ice cream using frozen yogurt, sorbet, or homemade fruit popsicles.
4. Manage cravings with balanced meals
Eating balanced meals, which have enough protein, healthy fats, and fiber can help manage your blood sugar levels, reducing cravings for sweet foods.
Have a high-protein snack such as nuts and seeds, cheese, or Greek yogurt to curb hunger.
Long-term Effects of Reducing Added Sugars
Limiting added sugars in your diet comes with many long-term health effects that do not rely on the scales.
- More Energy: Refined sugar intake to lesser levels stabilizes the blood sugar level in your body; thus, you are generally more energized throughout the day.
- Better Heart Condition: A low-added sugar diet is healthy for your heart. It cuts down the rate of high blood pressure, decreases levels of bad cholesterol, and the rate of inflammation.
- Increased mental clarity: Being able to consume cut sugars will give you better mental clarity and focus as your body avoids the spiking and crashing associated with high sugars.
- Boosting Immune System: High sugar consumption lowers the immune system, so consumption at low levels may help your body fight diseases more effectively.
Conclusion
Reducing extra sugars in your diet is a process that can only begin with baby steps. A big difference to reducing the intake of sugar is making informed food choices, reading labels, and choosing healthier options. It all comes down to setting practices with long-term influence on health and well-being. A sugar-free or low-sugar diet need not be boring or frustrating; it’s a chance to explore new tastes, eat whole foods, and take charge of one’s health. Start today and enjoy the fruits of the decrease of sugars in your life.
Join our BodyKite to share your experiences, gather tips, and find encouragement. Your path to better health is not walked alone.