If you want to reduce your sugar intake, it’s not necessarily an easy thing to do, especially when much of the sugar we consume is found in the foods we eat, in addition to what we add on our own.
Here are five simple ways you can reduce your sugar intake without giving up all of your favourite foods and beverages:
Choose whole grains – white breads, white rice, and processed and refined carbohydrates that digest quickly in the body and can cause rapid fluctuations in blood glucose levels. Whole grains, starchy vegetables and legumes provide fiber and break down more slowly in the body, sustaining blood glucose levels.
Watch out for hidden sources of sugar – some healthy foods like yogurt and oatmeal may contain added sugars. Choose plain varieties of yogurt or oatmeal, then add a naturally sourced calorie-free sweetener. Get to know the sugars on food labels – be mindful of foods that list sugar within the first few ingredients on the ingredient label. Also, learn the different names for sugar so you understand its various forms, such as ingredients ending in “ose”.
Beware of beverages – beverages account for 35 per cent of the daily sugar intake for adults. Limit intake of beverages like soda which can contain a huge amount of sugar.
Don’t skip meals – your blood sugar levels could drop to a point that may encourage cravings for or binging on sugary foods. If this happens, you can help curb cravings by eating a piece of fruit.
