Reduce Sugar Consumption With Some Tips
Excessive sugar consumption is one of the main risk factors for developing complex diseases. It is evident that consuming it above the recommended doses poses a health risk. Despite its potential danger, it is one of the most used ingredients in the industry for the production of food products. How, then, to reduce the consumption of sugar?
Sugar is an ingredient that is too present in the usual diet and which favors the onset of insulin resistance, diabetes, obesity and cancer. In light of this, it might be a good idea to know some strategies for reducing sugar consumption.
Strategies for reducing dietary sugar consumption
1. Replace processed products with fresh products
The vast majority of processed products contain sugar. Whether it is refined sugar, cane, coconut, honey, etc., all these ingredients are a source of stress for the pancreas and harmful to our body.
Replacing processed foods with fresh products contributes significantly to reducing the daily sugar intake. Additionally, fresh produce usually provides proteins, vitamins, and antioxidants that are essential for the body to function properly.
However, not all processed products are harmful. There are some exceptions such as legumes, the treatment of which mainly serves to improve the conservation of the product. It is therefore a good option to include in your daily diet.
2. Don’t be fooled by the labels
On many occasions the industry uses euphemisms of the word “sugar” to sell a product that is healthier than it really is. Sugar as such can be called by different names, all with the same meaning.
Brown sugar, coconut sugar, honey, etc. are all variants that cause the same pancreatic stress and health risks as white sugar. For this reason, it is essential not to be fooled by the label and to study the ingredients list thoroughly before deciding to buy one product instead of another just because it looks healthier.
3. Eat less to reduce your sugar intake
Eating less equates to a lower daily sugar intake. It may seem obvious, but too many people eat above their daily needs.
To achieve this, several strategies can be adopted: from intermittent fasting to weighing food or simply paying attention to quantities and stopping eating when full.
Detaching emotionally from food and not getting carried away by its organoleptic quality is a plus when measuring what you eat, and helps eliminate excesses.
Choosing to eat less will also contribute to making us choose healthy and necessary foods , rather than foods rich in calories, usually full of sugar and excipients not at all recommended for health.
Learn to recognize when sugar consumption is needed
Sugar is a nutrient. Its function is mainly energetic, therefore we must take this effect into account when we take it. It can be helpful to eat something sweet just before playing sports or even during training.
Thanks to this nutritional strategy, it is possible to improve sports performance and prevent fatigue. It is always better to consume processed foods or sugars in the moments leading up to sport, rather than on a day when the day will be sedentary.
Conclusions
Consuming sugar is one of the biggest health scourges. Outside the sports field, where its intake may be necessary, the daily consumption of this nutrient is often excessive. This phenomenon has disastrous consequences for health and, for this, it is necessary to take drastic measures to reduce it.
To do this, it is a good idea to reduce your consumption of processed products and increase that of fresh foods. In addition, it is convenient to read product labels for a more conscientious choice. In any case, the best solution for this problem is food awareness and education from the earliest stages of life.
