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How to Eat Less Sugar

February 5, 2024 by admin Category: How To

You are viewing the article How to Eat Less Sugar  at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.

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This article was co-written by Lyssandra Guerra. Lyssandra Guerra is a holistic nutritionist & mindset coach and founder of Native Palms Nutrition in Oakland, California. She has over five years of experience in nutrition counseling, specializing in helping clients overcome digestive issues, food sensitivities, sugar cravings and other dilemmas. She received her certificate in holistic nutrition from Bauman University: Total Nutrition and Culinary Arts in 2014.

There are 26 references cited in this article that you can view at the bottom of the page.

This article has been viewed 8,576 times.

Although refined sugar is an unnecessary element in the diet, people tend to crave sweets. In fact, research has shown that sugar can affect the brain in a similar way to other addictive substances like tobacco! [1] X Elizabeth Somer Research Source , Eating for Happiness, p. 65, (2009), ISBN 978-0-373-89207-5 Unfortunately, the amount of sugar we love is also a culprit in a wide variety of ailments, from tooth decay and diabetes to burnout and diabetes. fat. [2] X Elizabeth Somer Research Source , Eating for Happiness, p. 67, (2009), ISBN 978-0-373-89207-5 Reducing sugar in your life will benefit you and your loved ones.

Table of Contents

  • Steps
    • Get ready to change your diet
    • Change your diet
    • Stick to your commitments
  • Advice
  • Warning
  • Things you need

Steps

Get ready to change your diet

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Set limits on road use. You might think you’re just adding a little sugar to your recipes or coffee, but you’re actually consuming a lot of sugar without even realizing it. You should remember to calculate the number of grams of sugar you consume each day, and limit it to a healthy level. The World Health Organization has advised people to eat no more than 25 grams of sugar per day – less than the amount found in a can of soft drink. [3] X Research Sources

  • Spread your sugar intake evenly throughout the day by eating foods with a moderate amount of sugar, rather than having one sugary food and then countless sugar-free foods.
  • Products that contain less than 5g of sugar in a 100g serving are low in sugar and quite good. [4] X Research Sources
  • A 100g serving containing more than 15g of sugar would be too high for a healthy intake.
  • If you want to use sugar, you should use other healthy sugar substitutes such as agave syrup (nectar of a plant), honey, coconut sugar, etc. Natural sugar (although still sugar) will be better.
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Monitor sugar levels. If you don’t want to give up sugar altogether, you can set up a chart to track how much sugar you consume each week. Decide how much sugar you will allow yourself to consume each day, and remember to eat no more than 25 grams of sugar.

  • For example, on Monday you’ll want to add a bit of excitement to your cup of coffee, so you can add 2 sugar cubes to it. If you’re going out with friends on Saturday, you should allow yourself dessert.
  • You can decide the bounds of the chart.
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Identify sources of sugar in your diet. You should cut back or minimize foods that are considered “healthy” but are actually adding sugar to your diet. You should look closely at the nutrition facts printed on the packaging of all foods to see how many grams of sugar they contain; four grams of sugar equals one teaspoon of tea. [5] X Research Sources Even the healthy foods you eat are surprisingly high in sugar!

  • For example, a cup of prepared apple sauce will have 22g of sugar! Equal to using 5.5 teaspoons of sugar tea!
  • Other high-sugar foods include cereals, canned foods, juices and canned fruits, flavored dairy foods (such as yogurt), foods that only need to be reheated with microwave or other prepared foods, and soft drinks.
  • If possible, avoid prepackaged or canned foods. For example, instead of breakfast with high-sugar cereal, you can use strong oats and add fruit for sweetness.
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Be aware and stay away from the road written under another name. [6] X Research Sources Nutritional information on product packaging often includes a list of ingredients with different names instead of sugar. You should know the other nickname for sugar so that you don’t have to eat foods with a lot of sugar. Ingredients that end with “ose,” like glucose, sucrose, fructose, lactose, dextrose, or maltose, are all other forms of sugar. A few other types of names include:

  • High fructose corn syrup
  • Corn syrup
  • Molasses (Black molasses would be better – it has pretty much removed the sugar crystals)
  • Malt sugar, brown sugar, or raw sugar
  • Sweetener from corn
  • syrup

Change your diet

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Limit carbohydrate consumption. Many people choose to cut foods high in sugar and carbohydrates such as white rice, white bread, pasta, and potatoes completely from their diet. If these methods are too harsh, you don’t need to stop using them, but should only be used in moderation. These foods will drag you into a cycle of sweet cravings by causing a sudden spike in sugar in your system. Your body releases large amounts of insulin to manage this increase, and cause blood sugar to drop. From there, making you crave sweets, restarting the cycle. [7] X Research Sources

  • “White” breads, rice, and pastas are the most dangerous. In place of simple carbohydrates, you can combine complex carbohydrates like sweet potatoes, quinoa, whole grain bread, brown rice, and whole grain pasta. [8] X Research Sources
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Cook by myself. When you go to a restaurant, you don’t know every ingredient in your dish. When you cook for yourself at home, you have complete control over everything your body consumes. You’re better off making your own dishes with vegetables, fruits, meats, and whole grains rather than using pre-packaged canned foods.

  • When you eat out, you won’t feel comfortable having to make your special requests. You can order meat grilled instead of fried and vegetables steamed instead of sautéed in oil.
  • You can also use an online nutrient calculator to make sure that the ingredients you use in your cooking will help you form a balanced diet. [9] X Research Sources A balanced diet is important. The ratio of micronutrients that you should give your body includes:
    • 40% of calories from protein
    • 40% from carbohydrates
    • 20% from fat
  • If you really track the amount of micronutrients you consume, you’ll notice that you’re not getting enough protein, and that you’re eating too many carbohydrates and fats. Apps like Calorie Calculator will help you to be more conscious of what you’re giving your body.
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Replace refined sugar with natural sugar. The amount of sugar found in almost any processed food is unhealthy, but the natural sugar found in fruits and vegetables often has many benefits. You should replace your candy bar with nutritious fruits like bananas and dates. Even when making cakes, you should replace sugar with fruit! You can use mashed bananas, apples, or cooked pumpkins to sweeten cakes, ice cream, or smoothies. [10] X Research Source You can bake a variety of fruits to make them look more like dessert. For example, bake an apple and add a little cinnamon. And you should replace some other ingredients in many cake, cookie, and brownie flours with apple sauce for a sweeter taste. Just remember to check the nutrition facts on the package to make sure the apple sauce doesn’t contain added sugar.
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Eliminate fast food from your diet. Even fast foods that are salty rather than sweet often contain quite a bit of refined sugar. For example, “grilled” or “charcoal-grilled” chicken breasts at a fast food joint will often use added sugar to achieve the desired flavor. [11] X Research Source Fast food chains will try to flavor their products as quickly and as cheaply as possible, and often use sugar as a “shortcut” for good cooking. Therefore, you should eat at a restaurant that spends more time on your food, or cook it yourself at home.

  • Every three out of four teaspoons of sugared tea Americans consume comes from processed foods. [12] X Research Source Elizabeth Somer, Eating for a Happier Life, p. 68, (2009), ISBN 978-0-373-89207-5
  • Going to a restaurant is inevitable. It will happen at any time. And when it does, you should take the time to read the restaurant’s menu first and make a decision on the healthiest option. Your body will be very grateful to you.
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Avoid foods that list sugar in the first three ingredients. The ingredient list on the product packaging will list in descending order of the dosage of that ingredient. If you notice sugar (or any other name for sugar) present in the first three ingredients, the product will contain high amounts of sugar. And if the nutrition facts contain more than one type of sugar, you should stay away from it at all costs.

  • Beware of products that claim to be “natural” or “organic” substitutes for sugar. These types of sweeteners still contain calories, and don’t provide you with any extra nutrients.
  • Products that have been “Minimized Sugar” still contain sugar, and you should stay away from them. Any food that is used as a substitute for sugar will not be good for your health.
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Stop drinking soft drinks. The average can of soft drink contains nine teaspoons of sugared tea, while the amount allowed by the International Health Organization is six teaspoons per day. Diet soda, although calorie-free, is still high in artificial sugars that can increase the risk of diabetes and obesity. [13] X Research Source

  • While energy drinks will give you the energy you need to get through the day, they are loaded with unhealthy sugars.
  • Soft drinks are a common pitfall for the modern diet. Some teas and carbonated drinks contain more than half the recommended amount of sugar and carbohydrates per day. You should remember to pay attention to the amount of sugar you consume!
  • Even natural, healthy juices without sweeteners contain a variety of natural fructose. While natural sugar is healthier, water is still the best.
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Don’t skip breakfast, and remember to eat healthily and in moderation. A good breakfast will include toast, cereal or oats/porridge to help you get through the day. They release energy slowly, so you’re less likely to crave sweets. You should also provide more fat and protein for breakfast through animal protein such as eggs, bacon, sausage, or similar foods.

  • Avoid cereals with a lot of sugar, instead, use whole grains that do not contain sugar. Discover the many different types of porridge you can make, from amaranth to barley. Add a few blueberries on top to make the dish more appealing!
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Minimize the amount of sugar you use for cooking and baking. Unlike yeast, flour, and fat, minimizing sugar doesn’t affect the flavor of your final product. Instead of relying on sugar, you should use a few different spices in your dishes – cinnamon and nutmeg, for example.

  • For cakes, you can add a piece of fresh fruit to the cake instead of sugar. Bananas are often a great choice, even if they are too ripe and not good to use for other purposes!
  • For dessert, you can use the natural sweetness of fruit instead of sugar. Boiled fruit is usually delicious, sprinkled with a little spice or unsweetened vanilla ice cream.
  • Add plain, unsweetened yogurt on top of fruit salads. Other options include baked apples or a variety of frozen berries.
  • Sprouted whole-wheat toast, a couple of donuts with slices of fruit or a layer of low-sugar jam will be a hearty alternative to sweet candy cravings.
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Replace carbonated soft drinks with filtered or flavored water. Carbonated soft drinks will make you obese due to excess sugar, so it is best to refrain from consuming them if you have this disease. [14] X Source of Research Changing from a regular fizzy drink to a diet one will affect your calorie intake, and also help satisfy your sweet tooth.

  • If you don’t like plain water, you can flavor it with a variety of natural flavors. [15] X Research Source Add a few drops of lemon or orange juice to your water to turn it into water with a citrus scent. Soak a few slices of cucumber or strawberry in a pitcher of water for a cool summer drink. You can also find a water bottle with a separate fruit tray.
  • Unsweetened tea will give you the strong flavor you crave.
  • Some people remember the feeling of drinking water from a can, in this case, carbonated and flavored mineral water will be a pretty good option for you to break the habit of drinking soft drinks. This juice often comes in a variety of flavors, from lemon to pomegranate, but be sure to choose one that is sugar-free.
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Eat healthy snacks during the day. High-sugar snacks will creep into your daily diet in many seemingly innocuous ways: a muffin in the morning, a candy bar at noon, or a candy bar in the evening. They will quickly increase, and this unconscious chewing habit will not be good for your health. To satisfy your cravings, snack on healthy foods like shredded carrots and celery, hummus (Middle Eastern), a few nuts, or an apple. You should be careful with dried fruit; They contain a lot of calories and fructose.

Stick to your commitments

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Eliminate sugary foods from your home. Do not spread temptation! Storing cookies, sodas, or white bread in the kitchen will only create an opportunity for you to add sugar to your diet. The occasional act of taking a cookie and taking a sip of carbonated water will add to the day. When you decide to cut back on sugar, it’s a good idea to throw out or give away any foods that are too high in sugar for your new lifestyle.

  • Perhaps this isn’t a practical measure if you live with a roommate or relative who doesn’t have the same aversion to sugar as you do. You should talk to the person you live with to see if they are willing to change their diet for their own health.
  • If they don’t want to reduce sugar, you should separate your food from the whole family. Store your food on a separate shelf, and tell yourself that you will only use the food on that shelf.
  • Choose a completely different place to store your food, where you won’t have to see your roommate’s or kids’ high-sugar foods when you want to snack or prepare meals.
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Manage cravings for sweets. Humans have a “sweet” nature. When we eat sweets, carbohydrates, including sugar, release serotonin in the brain, making us feel calm, relaxed, and generally pretty awesome . When you cut sugar out of your diet, you’ll likely find yourself experiencing symptoms of sugar withdrawal, but there are a few things you can do to combat your cravings. [16] X Research Source

  • Wait for the craving to pass. As with any drug, you will experience cravings for the first 2 or 3 days after you stop using sugar completely. However, if you manage to get through the first 72 hours, the sweet craving will subside.
  • Eat other foods. You’ll crave sugar when your blood sugar drops, probably because you haven’t eaten in a while. However, many foods themselves, including vegetables, contain sugar, and you can correct an imbalance without consuming sugar.
  • Distract yourself by doing something you enjoy. Listen to an album of your favorite music, go for a walk, or indulge in an interesting assignment at work.
  • While fruit is a healthier option, they still contain sugar. Snacking on foods high in protein combined with healthy fats will help curb cravings and give you energy. For example, hard-boiled eggs and almonds.
  • Research suggests that chewing gum will also help you fight sweet cravings effectively. Of course, you should look for sugar-free gum!
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Don’t go to the market on an empty stomach. [17] X Source of Research This isn’t just a popular saying – it’s a conclusion from scientific research. People who go to the market when they are hungry often look to buy delicious but unhealthy products. If you like sweets, it’s easier to indulge in your favorite snacks that you won’t eat once your hunger is resolved.

  • If you are hungry and need to go to the market, you should snack to pass that time until you can have your main meal. Eating a few healthy snacks about 5 minutes before going to the market will prevent you from bringing home high-sugar foods.
  • Currently, many supermarkets have the option of pre-ordering and receiving goods for a relatively low fee. Not only is this a great way to control the nutritional value of the food you buy, but it also prevents you from buying things you don’t need, and in turn, saves you money.
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Focus on the good feeling you will soon feel. When you cut sugar out of your diet, you’ll feel cravings for sweets for as little as a couple of weeks. However, if you can overcome this initial hurdle, your body will become healthier and your mood will improve. Dependence on sugar has been linked to fatigue, depression, anxiety, not sleeping well, and hormonal and digestive problems. [18] X Source of Research Even if you really want one of the free donuts in the company break room, you should think about the good feeling you’ll feel once the craving is over. Go. Remember that just like any other “addiction,” your cravings for sweets will subside once your body has adjusted to the absence of sugar.
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Remind yourself of the risks associated with sugar. [19] X Research Source Elizabeth Somer, Eating for Happiness, pp. 72-73, (2009), ISBN 978-0-373-89207-5 Sugar causes various health problems, some of which often lead to death if you don’t regulate the amount of sugar you consume. Every time you feel a craving for sweets, remind yourself of why you’re doing it: sugar causes acne, infertility, certain types of cancer, osteoporosis, vision loss, and kidney disease. . It has also been linked to mood swings, depression, exhaustion, and memory loss. [20] X Research Source Elizabeth Somer, Eating for a Happier Life, pp. 72-73, (2009), ISBN 978-0-373-89207-5 Research has shown that sugar can put you at risk of fatal cardiovascular disease even in thin patients who appear healthy. strong. [21] X Trusted Source Harvard Medical Schop Go to Source In addition, sugar is also known as “empty calories,” which means that it only adds calories to the body and does not add any value. any other nutritional treatment. So sugar is strongly linked to obesity – more so than fat content. [22] X Research Source

  • Although the causes of obesity are complex, Type 2 obesity is caused by a combination of genetic factors and lifestyle choices, including diet. [23] XTrusted Source American Diabetes Association Go to the source While consuming sugar doesn’t necessarily cause diabetes, it does increase your risk, especially if your family has a predisposition to the condition. .
  • Although sugar is not the only cause of disease, it is certainly a factor in tooth decay that can be painful and expensive to treat. [24] X Research Source Foods high in sugar will cause tooth decay or gum disease. [25] X Research Sources
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    Treat yourself to a treat from time to time. If you eliminate sugar from your life completely, you will think about it often. Instead, you can consume sugar according to the dosage recommended by the World Health Organization, which is 25 grams per day, and treat yourself to once a week. You can pick a date when you think you’ll want something sweet, and allow yourself to “cheat” a bit when needed. Maybe you want a big, sugary donut in the morning every Monday to get ready for the work week, or perhaps you want to relax with a bowl of ice cream when you get home from work. Friday.

    • Many nutritionists believe that allowing yourself to cheat while following any strict diet improves your chances of sticking to it in the long run. [26] X Research Sources
  • Advice

    • You should decide on your goals and stick to them. No exceptions are allowed!
    • When you go out to eat, you should share foods that are high in sugar. This way, you can still enjoy the taste of the dish without having to eat it all alone.
    • Look at the labels on product packages – foods that don’t usually make you think they contain added sugar like: baby food, canned vegetables, crisps. They are “hidden sugars” that cause significant harm because we often cannot control their sugar levels.
    • Adding black pepper to strawberries will make them taste sweeter. In addition, an herb called Sweet Cicely – a favorite with diabetics – has a similar effect. Strange but this is the truth!
    • Another natural sweetener is Stevia, which is quite popular in Japan and South America, and is also available in Vietnam; In some jurisdictions, it can be difficult to find and purchase this substance. You’ll need to do your own research on its benefits to your diet and consult your local authority on it.
    • On average, an American consumes about 72.5 kg of refined sugar per year. [27] X Research Source

    Warning

    • You should check your BMI or Body Mass Index. If you are planning to start a diet or similar, you should remember not to let yourself become underweight.
    • In addition, you should also be careful to avoid using too much or too little sugar as it can make you dizzy.
    • Don’t become a sugar hater. The goal here is to significantly reduce the amount of sugar you consume, but there are certain foods and special occasions where you have to eat more sugar than usual. You need to maintain moderation for everything, and also consider the amount of sugar you use objectively. For example, a jar of sauce may contain a lot of sugar, but you only need to use a dime-sized amount and you are consuming very little sugar.

    Things you need

    • Spices for sweetness
    • Eliminate processed foods that are high in sugar
    • Collection of healthy recipes to inspire yourself
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    This article was co-written by Lyssandra Guerra. Lyssandra Guerra is a holistic nutritionist & mindset coach and founder of Native Palms Nutrition in Oakland, California. She has over five years of experience in nutrition counseling, specializing in helping clients overcome digestive issues, food sensitivities, sugar cravings and other dilemmas. She received her certificate in holistic nutrition from Bauman University: Total Nutrition and Culinary Arts in 2014.

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    Although refined sugar is an unnecessary element in the diet, people tend to crave sweets. In fact, research has shown that sugar can affect the brain in a similar way to other addictive substances like tobacco! [1] X Elizabeth Somer Research Source , Eating for Happiness, p. 65, (2009), ISBN 978-0-373-89207-5 Unfortunately, the amount of sugar we love is also a culprit in a wide variety of ailments, from tooth decay and diabetes to burnout and diabetes. fat. [2] X Elizabeth Somer Research Source , Eating for Happiness, p. 67, (2009), ISBN 978-0-373-89207-5 Reducing sugar in your life will benefit you and your loved ones.

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