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Sugar, also known as sucrose, plays a significant role in our daily lives. It can be found in a variety of foods, not just the sweet treats we love. However, the excessive consumption of sugar has been linked to numerous health problems such as obesity, diabetes, heart disease, and tooth decay.
To maintain optimal well-being, it is essential to reduce our sugar intake. According to the American Heart Association’s recommendations for sugar intake, they affirm that ‘‘Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day, while for women, they should take 6 teaspoons (25 grams or 100 calories) per day.’’
Reducing or removing sugar can improve our personal health regardless of our age or our well-being. This doesn't mean we ought to remove all types of sugar. Normal sugars tracked down in organic products, some dairy items, and vegetables, which additionally contain supplements like fibre, nutrients and minerals, are important parts of our food consumption. As a matter of fact, they are viewed as vital pieces of a sound eating routine when consumed in legitimate sums.
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This article will explore why you should cut back on sugar and also provide some practical tips on how to do so.
Why reduce sugar intake?
Weight management: Sugar is high in calories but lacks essential nutrients. Consuming excessive amounts of sugar leads to weight gain and increases the risk of obesity. Cutting back on sugar can help you maintain a healthy weight and improve overall body composition.
Our total calorie intake reduces as we eat food sources without added sugars. One research study showed that this could be a possible 14 per cent decrease in total calories, which may mean you could consume 210 fewer calories when based on a 1,500-calorie-a-day intake. Just by cutting down on your added sugar intake, you could lose one to two pounds per month. The more calories we reduce, the more weight we lose.Decreased risk of chronic diseases: High sugar consumption has been linked to chronic illnesses, including type 2 diabetes, heart disease, and certain types of cancer. By reducing sugar intake, you are lessening your chances of developing these conditions. Reducing added sugars can assist with keeping our blood glucose levels inside sound boundaries and make it easier to control weight, the two of which bring down your diabetes risk. Added sugars add to the overabundance of calories, and an abundance of calorie admission prompts weight gain. Weight gain, alongside higher blood glucose levels from consuming added sugars, prompts insulin obstruction. Eliminating added sugars is key to halting this cycle.
Improved energy levels: Sugar provides a quick burst of energy due to its high glycemic index. However, this energy is short-lived and often followed by a rapid drop in energy levels. By reducing sugar intake and consuming more complex carbohydrates, you can experience more sustained energy throughout the day.
Better oral health: Sugar is a primary contributor to tooth decay and cavities. The bacteria in your mouth feed on sugar, producing acid that erodes tooth enamel. By reducing sugar intake, you can protect your teeth and maintain good oral health. If you like having bright and shiny pearly whites, reducing sugar intake is an excellent idea. So, limiting or avoiding sugary foods, plus brushing your teeth twice a day and regular dental visits, are the best ways to keep you and your teeth healthy.
Lower risk for depression. Improved mental health is another advantage we might experience when we cut added sugar. This is because higher intakes of added sugar are associated with a significantly greater likelihood of experiencing episodes of depression, anxiety, and other mental health issues. Researchers have shown that, this stems from inflammation in the brain that is triggered by added sugar’s higher glycemic index, and that this occurs through added sugar intake and not from natural sugars or carbohydrates.
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Practical tips towards avoid excess sugar intake:
As I have highlighted in this first part of the article, excessive sugar consumption has become a significant concern in today's society, as it has been linked to various health problems, including obesity, diabetes, and heart disease. Many people find it challenging to reduce their sugar intake because sugar is present in a wide range of foods and beverages, often hidden under different names. However, with some practical tips and a mindful approach, you can make significant changes to your diet and reduce your sugar consumption. Here are some practical tips to help you accomplish this goal effectively:
Read Food Labels: Start by becoming a label reader. Food labels list ingredients in descending order, so if sugar or any of its aliases (e.g., high-fructose corn syrup, glucose, sucrose) appear within the first three ingredients, it indicates the product is quite high in sugar. Make sure to choose products with minimal or no added sugars. Foodstuffs with no added sugars are healthier for our consumption.
Limit Processed Foods: Processed foods often contain added sugars to enhance taste and prolong shelf life. These include sodas, candies, breakfast cereals, baked goods, condiments, and many more. By choosing fresh, whole foods instead of their processed counterparts, you can avoid hidden sugars and adopt a healthier diet.
Gradually Reduce Sugar in Hot Beverages: If you're accustomed to adding sugar to your tea or coffee, gradually decrease the amount over time. This way, you'll allow your taste buds to adjust to the reduced sweetness while still enjoying your favourite hot beverages.
Choose Natural Sweeteners: Instead of using refined white sugar, opt for natural sweeteners like stevia, honey, or maple syrup. While they still contain sugar, they are less refined and offer additional nutrients. However, it's important to use them in moderation as they can still contribute to your overall sugar intake.
Prepare Homemade Meals: Cooking your meals from scratch allows you to have full control over the ingredients used. By preparing meals at home, you can choose healthier alternatives and reduce the amount of sugar in your diet significantly.
Use Spices and Herbs: Enhance the flavour of your foods with spices and herbs instead of relying on sugar to make them tasty. Cinnamon, nutmeg, vanilla extract, and cardamom are excellent options that add a natural sweetness to your dishes without the need for excess sugar.
Opt for Unsweetened Options: Whenever possible, choose unsweetened versions of products like yoghurt, nut milk, and canned fruit.
So, for a generally healthy life, we need to cut sugar intake. The World Health Organization (WHO) recommends adults and children reduce their intake of sugar to less than 10% of their total daily energy consumption (including both added and natural sugar).
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