Reducing the amount of sugar by half, limiting the use of white sugar, and consuming healthy foods instead of eating lots of sweets are three of the 5 ways to help your body stay healthy.
On average, each person eats more than three times the daily allowance of sugar, about 22 teaspoons. Consuming too much sugar can lead to heart disease, type 2 diabetes, obesity, and cancer.
Reducing sugar consumption is essential. However, quitting sugar, whether suddenly or gradually, can be very difficult.
Here are a few simple ways to reduce the amount of added sugar in your diet.
Reduce sugar by half
If you are used to adding 1 teaspoon of sugar to your coffee, reduce it by half. When making cakes, reduce the amount of sugar in the recipe by one-third to one-half. This way, you usually won’t notice a difference in taste but your sugar consumption will be significantly reduced.
Replace with healthy foods
Instead of eating ice cream, get active with your family through physical activities like cycling or walking. When you crave sugar, eat dried fruit, dates, and fresh fruit like apples, bananas, or oranges. Keep these fruits on the table so you can easily grab and eat them when you’re in a hurry.
When you crave sugar, try eating a banana. Image: Dau Do
Reduce white sugar
When you add refined white sugar to your coffee or baked goods, it may seem small but it is harmful to your health. The body absorbs this simple sugar quickly, increasing blood sugar and insulin levels, causing many problems for the body. Try using brown sugar and gradually eliminate sugar altogether.
Focus on the main sugar source
Foods that are major sources of added sugar include sugary drinks, sweets, sweetened coffee or tea, candy and other sugars (jams, syrups, frostings) or breakfast cereals and granola bars.
Start by determining which type you typically consume the most added sugars from. If you can cut back on your top sources of sugar, you’ll see a significant reduction in your overall sugar intake.
Take time to sleep
Lack of sleep is linked to impaired immune function, obesity, depression and poor concentration. The condition can also affect your eating habits, making you more likely to choose foods high in calories, fat, sugar and salt.
Research shows that people who stay up late and don’t get enough sleep tend to consume more calories, fast food, and soft drinks, as well as fewer fruits and vegetables, than people who wake up early and get enough sleep.