Adopt a high sugar diet it can have several negative effects on our health: it is a risk factor for the onset of diseases such as obesity, type 2 diabetes and heart disease, and in some cases it can be related to an increased risk of developing some forms of cancer. We must pay particular attention to added sugars, those most difficult to recognize because they are present in many packaged products. Let’s discover 12 scientifically proven tips to reduce sugar consumption with a healthy and balanced diet.
Eat a low-sugar breakfast
Many love have breakfast with cereals, but among the most common on the market there are several types particularly rich in sugars. A report by Environmental Working Group showed that some of the most consumed products (even by children) contain added sugars for over half their weight. Indeed, in one case there are 50 grams per serving – 12 coffee spoons.
Other foods to watch out for include pancakes, muffins and jams. For a healthy breakfast, it is much better to choose low-sugar products such as oatmeal, Greek yogurt or eggs: the high content of fibers and proteins allows you to increase the sense of satiety and reduces the consumption of mid-day snacks.
Consume whole foods
I processed foods they often contain additives, preservatives and artificial flavors, many of which are fully considered added sugars. Not to mention ultra-processed foods: these are products that are particularly rich in added substances, to make them more palatable and can be stored longer. These foods include lots of snacks, sweets and sugary drinks, but also fruit juices and prepackaged dishes.
It is good to considerably reduce the consumption of these products, preferring whole foods – or without transformation. In addition to not containing added substances, they are aexcellent source of fiber: their presence guarantees better digestion e a slower absorption of sugars, as well as increasing the sense of satiety.
Choose foods that are high in fat
Although it may seem strange, the choice between high-fat foods and their alternatives considered “light” should fall on the former. In many cases, in fact, the low-fat version contains significant amounts of added sugars and other substances that may even to defeat the attempt to lose weight. Without considering, in fact, how the added sugars affect our health.
Much better to opt for the high-fat version, paying attention to the portions: by moderating the consumption of these products, it will still be easier to lose weight and at the same time protect the body from the dangers of artificial additives which, as evidenced by a study published in the Public Health Nutrition, can lead to obesity and hypertension.
Watch out for sauces
Ketchup, salsa barbecue, spicy sauce: these are some of the most used condiments to flavor dishes of our kitchen, and it is very easy to overdo the portions. Not everyone knows, however, that these products contain unsuspected quantities of added sugars.
Among the healthiest options are mustard, fresh chilli and a wide variety of herbs and spices, able to give that extra touch to any course. Also there mayonnaise it is a possible choice: however, in this case you have to pay attention to the doses because it is particularly rich in fat.
Choose really healthy snacks
If now all of us are aware that such products biscuits and sweets they are rich in sugars, it is equally true that many foods known as “healthy” have significant quantities of our white enemy. Cereal bars e dried fruit, for example, they provide larger quantities than a classic chocolate bar.
For this reason, don’t be fooled by the labels: if you want to consume one really healthy snack, the best choice is a fresh fruit, or alternatively a small portion of dried fruit. Among the ready-made products, opt for those without added sugar.
Reduce the amount of candy
Consume a dessert at the end of a meal it is a pleasant habit, but sometimes dangerous. Many confectionery products are in fact rich in sugars and poor in other fundamental nutrients: they therefore contribute to having spikes in blood sugar, which can lead to health problems in the long run.
The best alternatives are fresh fruit, Greek yogurt or a handful of dates, which have a very sweet taste and provide several important nutrients for the body. You could also opt for a small portion of dark chocolate, provided it has a cocoa content equal to or greater than 75%.
Beware of canned foods
Foods like canned legumes o Pre-packaged fruit and vegetables are often found in our pantries: they are cheap, tasty and have a long shelf life, as well as being ready for consumption. However, they are also more products rich in added substances, which as we have seen can lead to the onset of various problems.
Among the characteristics to pay more attention to is the presence of syrup or sugar in the list of ingredients. If you still want to use these foods, consider the opportunity to rinse them thoroughly before consumption, to at least partially eliminate the added substances.
Eliminate sugary drinks
Carbonated drinks ed energy drink they are among the products with the highest added sugar content. But even fruit juices and smoothies have significant quantities of them, at least in the versions most commonly found on supermarket shelves. The main problem, as highlighted in a research published in Current Opinion in Clinical Nutrition and Metabolic Care, is that our brain does not recognize the liquid calorie in the same way as solid ones.
It’s much easier to overdo your calorie intake by drinking sugary sodas, because they don’t give the same sense of satiety as solid foods. We must therefore choose healthier alternatives: water, tea and coffee are the main options, but home-made fruit juices can work too.
Choose natural sweeteners
Giving up sugar is very difficult: some Education they discovered that there is a real addiction, and that the sudden cessation of one high sugar diet leads to withdrawal symptoms such as anxiety and depression. However, there are natural alternatives that allow us to give a sweet taste to our diet without causing it dangerous blood sugar peaks.
The stevia is virtually calorie free and is a great choice for those with diabetes, while theeritriotolo and it xilitolo – naturally contained in fruit – they have an almost zero glycemic index.
Eliminate sugars from the pantry
Having products rich in added sugar at home is a temptation to which it is too easy to give in. Especially in the evening, when our body seems to have increased desire for sweet foods and rich in starch. To avoid falling into the trap, it would be best to remove all sugary foods from the pantry and refrigerator.
Rather, you can stock up on healthy snacks – pay attention to which ones to choose, as we have seen before it is easy to make mistakes. IS distract the brain it is a great way to reduce the craving for sweet: green light for activities such as reading, puzzles or crosswords, which keep the mind busy.
Read the labels carefully
Do the shopping it is the most important moment for what concerns our diet, since it is at the supermarket that we determine what we will eat during the week. Read the labels it is perhaps a bit boring process, but fundamental for our health.
Many unsuspected foods contain in fact large amounts of added sugars, listed under names such as dextrose, syrup or maltose.
Go shopping after meals
One of golden rules of perfect shopping: never go to the supermarket on an empty stomach. Many studies have shown that this makes it easy to get carried away by the desire for less healthy foods, including those high in sugar and those high in calories. Hunger affects our purchases not only in quantity, but also in quality.
Therefore, it is better to shop after eating make more reasoned choices and balanced. And if you really can’t, due to time constraints, make sure you’ve had a healthy snack.