We know that consuming too much sugar is not good for your health. Research has shown that high sugar consumption contributes to diseases such as obesity, heart disease, type 2 diabetes, and tooth decay.
Natural sugars are found in fruits and vegetables, but they are considered healthy because they are rich in vitamins, minerals, and other nutrients, meaning they often have little effect on blood sugar levels.
The real problem is added sugars, like those found in highly processed foods like white sugar and corn syrup.
These sugars are often added to refined foods to improve flavor and can quickly accumulate if left unchecked.
If you are looking for sugar substitutes, guidelines for baking sugar-free cakes and breads or just want to know the recommended amount to consume per day, here is the recommended system.
8 Ways to Reduce Sugar Intake
By making a few changes to your diet, you can reduce your intake of unnecessary sugar:
1. Reduce the amount of sugar you add to hot drinks
Continue step by step to give your taste while adjusting. Try adding cinnamon to the hot chocolate mixture. Cinnamon has several health benefits and adds flavor without added sweetness.
2. Avoid foods that are said to be "low fat"
These types of foods are often high in sugar. It is better to eat only normal food but in small quantities.
3. know the types of foods that do not contain sugar".
Fatty foods often contain added sweeteners such as sucralose, saccharin, and aspartame. Although they taste sweet, research suggests they don't help prevent sugar spikes, sending confusing messages to the brain that can lead to overeating.
4. Balance your carbohydrate and protein intake
Include foods such as fish, chicken, turkey and tofu in the diet. Protein reduces and helps to eliminate constipation, but also eating protein-rich foods helps to a large percentage to control the appetite. Also try eating a combination of fruits like avocado and white beans.
5. Change the intake of baked foods.
Replace white bread, rice and pasta with wholesome versions such as oats, bread and flour, brown rice and pasta. Instead, eat bread made from mixed flour.
6. Use ingredients
Reduce the amount of sugar in your recipes and instead use a lot of spices to add flavor. But you can also try to eat bread mixed with apple flour.
7. Reduce liquid sugar
Have one glass of fruit juice instead of alcohol for the weekend. Drink tea made with herbal ingredients or water with orange slices.
8. To raise health
Take a whole fruit and a handful of nuts or a small pot of plain yogurt. Both contain proteins that help balance blood sugar and energy levels. Try a cinnamon cashew spread with apple slices or yogurt.
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