2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Excess sugar has many negative effects on the body. A number of data show that it is responsible for obesity, diabetes, cardiovascular disease, cancer and dental problems. And while sugar is found naturally in some foods such as fruit, added sugar is the real culprit for these problems.
It is estimated that modern humans consume about 17 tablespoons of pure added sugar per day. Keep in mind that the maximum limit is 6 spoons, so that we do not have serious health consequences.
To limit sugar, forget about fizzy drinks and natural juices. Energy and sports drinks also contain a significant amount sugar. In addition, the body does not perceive the calories from drinks as it perceives those from food. They do not satiate us, but give us empty calories. In addition to water, we can consume homemade soda - carbonated water with slices of fruit, water with cucumber and mint, teas and unsweetened coffee.
Another way to limit sugar - Avoid everyday desserts. In addition to sugar, they also contain a lot of fat. They hit our blood sugar hard, and after that we are exhausted. If you like the sweet taste, try: fresh fruit; yogurt with cinnamon and fruit; roasted pears; dark chocolate; dates.
Be careful with sauces
Sometimes they contain a huge amount of hidden sugar. Among them are ketchup, barbecue sauce, chili jam. One spoon of ketchup contains 4 grams of sugar - 1/5 of what we can afford for the day. Try seasoning foods with herbs and spices, mustard, vinegar, pesto sauce.
Eat fat
To consume less sugar, pay attention to useful fats. Low-fat alternatives often have added sugar to improve their taste.
Eat more homemade food
Any processed food is a potential source of unnecessary sugar. For example, spaghetti sauces from a bottle contain large amounts of sugar. If you prepare tomato sauce at home, you will save all the extra calories.
Be careful with "healthy" foods in a package
People know that biscuits contain sugar, but they do not know that wholemeal bars also contain large amounts of sweeteners. Try to stick to healthy and natural alternatives - such as a handful of nuts, dried fruit, boiled eggs and fresh fruit.
Do not count every gram of sugar
Adhering to a healthy diet will provide you with the necessary nutrients, but without extra pounds and health risks. And don't forget that a few biscuits and a piece of chocolate won't make you sick. Everyone consumes them - the secret is in the measure.
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