Chances are, if you are even slightly interested in nutrition and healthy living, you realize that there is a huge addiction to sugar. It seems like a false addiction, but even if it was called “white gold,” it would be for something.
According to theGlobal Health Organization (World Health Organization), recommending sugar consumption is less than 10% of total daily calories. Moreover, it is indicated that if it is reduced to less than 5%, we can even make a profit.
Advice I give you as a nutritionist to reduce your sugar consumption
Let's be clear, 5% of your total daily calories is equivalent to about 25 grams of sugar per day, which is about 6 teaspoons of coffee, for an adult under standard conditions. Keep in mind that it sounds like a lot, but for example, in a can of soda we can find up to 40 grams of sugar.
Exceeding this limit recommended by the World Health Organization increases the risk of chronic diseases such as type 2 diabetes and heart disease. Therefore, I will give you some tips so you can reduce your sugar consumption.
1. Take your time, as the task may not be easy
As I told you, we have to consider it an addiction. If you've been eating a packet of cookies every day for years, don't try to stop eating them overnight.
For this reason, it is emotionally better to set yourself realistic and achievable goals, in order to motivate yourself during this process. In addition, we must realize that we will go through a process of re-educating the palate, really noticing what food tastes like.
2. Read food labels to identify sugar
This is more than necessary. How can we remove sugar from our diet if we don't know what sugar is?
There is no need to rush to buy. You need to take the time to read food labels well and be able to check whether they contain sugar or not.
3. Reduce your intake of sugary drinks
Obviously, it is necessary to reduce it not only from solid foods, but also from liquid foods. The same way I told you about cookies, I'm repeating it at this point.
If you usually drink a liter of soda a day, don't try to stop it completely. Starting to drink it only a few days a week will already be an advantage.
4. Give priority to fresh and natural foods
This way, by avoiding ultra-processed foods, I guarantee that you will eliminate a lot of your daily sugar. Choose fresh, natural foods, such as fresh fruits, vegetables, whole grains…
5. Control your desires
It's probably during your sweet tooth when it becomes difficult to control your sugar intake.
Control it, try to manage your mind, and identify situations that trigger your intense desire to eat sugar. This way, knowing when they appear and why, it will be much easier to mythologize them.
6. Eat a balanced and healthy diet
Related to the previous point, if your food portions are inadequate, you'll think it's cravings or anxiety, but maybe what you're feeling is hunger.
Eat enough food throughout the day, without fear of eating too much but also without overeating. You will see how by eating throughout the day, what you thought was anxiety or cravings disappears.
7. Moderation in eating sweets and sweets
Limit the intake of sweets and desserts on a daily basis and reserve them for special occasions. Because I am not saying at all that you should completely eliminate it, but rather reduce it and limit it to occasional consumption. This way you will also see that when you eat a sweet item you still feel better.
8. Replace foods with added sugars
As I told you, it is not about removing sweet foods from the diet, but about removing foods that contain added sugars.
For example, in moments of craving for sweets, you can eat fresh fruit, yogurt with fruit, or a piece of dark chocolate. If you're feeling hungrier, you can make pancakes with oats and fruit.
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