Contents:
- Medical Video: Break Your Sugar Addiction in 10 Days
- Does sugar really have to be avoided?
- Tips for reducing sugar in daily consumption
- 1. Pay attention to food labels
- 2. Buy food or drinks without added sweeteners
- 3. Combine sugar with protein, healthy fat and fiber
- 4. Add more flavor
- 5. No need to leave your favorite cake and ice cream
- 6. Make it a habit
Medical Video: Break Your Sugar Addiction in 10 Days
Sweet foods and drinks are always tempting "faith". Many people may include you will provide space in his stomach for chocolate, cakes, candy, or ice cream even though you have eaten a lot before. After all, who can resist the temptation to melt chocolate on your favorite cake? It feels difficult. So, don't be surprised if many people find it difficult to avoid, or even reduce sugar, even though they know that consuming excess sugar is not good for health.
The World Health Organization (WHO) states that the sugar intake limit for adults is no more than 50 grams, equivalent to 12 teaspoons of sugar per person per day. The recommendation does not include sugar found naturally in milk, fruit, or vegetables. Consumption of excess sugar can affect your health, such as increasing the risk of developing diabetes or obesity.
Does sugar really have to be avoided?
Sugar is not to be avoided, but to be limited; because without sugar, the central nervous system cannot work optimally. As a result, you will have difficulty concentrating and experiencing fatigue.
A good sugar-free diet or pattern is to limit "added sugar" to a minimum, but still get natural sugar, such as those found in bread, vegetables, fruit, dairy products, and nuts. The Food and Drug Administration(FDA) says that excessive consumption of added sugar can make it difficult for the body to digest fibrous foods, vitamins and minerals that are important for the body.
Tips for reducing sugar in daily consumption
If you want to reduce sugar, or even want to try to live sugar free, here are tips that you can apply:
1. Pay attention to food labels
The FDA said that information about additional sugars on food labels could help increase consumer awareness about the amount of added sugar contained in certain food products. It's best if you already know the limit of sugar intake per day, you need to pay attention to the sugar content of the food products you buy, especially the added sugar content.
When you read the label of the food product, you must be more observant because often the word sugar is written in other terms, such as sugar cane, sugar syrup, sugar, dextrose, fructose, honey, sucrose, or any word ending in "-osa" .
2. Buy food or drinks without added sweeteners
The simple thing to start a sugar free life is to buy additional unsweetened foods or drinks, such as soy milk and oatmeal.
3. Combine sugar with protein, healthy fat and fiber
Consumption of excess sugar can increase blood sugar in the body which will decrease rapidly. Of course this blood sugar level will immediately decrease so that it will immediately make you hungry. To avoid this, you need to combine sugar with protein, healthy fat, and fiber in your food. This combination can slow the release of blood sugar into your body and make you full longer.
4. Add more flavor
The thing that makes it difficult for you to avoid sugar is the sweetness it produces; so one way to reduce sugar is to add more flavor to the food or drink you consume. You can use cocoa or vanilla powder, spices such as nutmeg, ginger, cinnamon, and others.
Study in Journal of Medicinal Food mention that spices have been proven naturally in regulating blood sugar which helps control your appetite.
5. No need to leave your favorite cake and ice cream
Who says reducing sugar means that you can't eat your favorite sweet foods and drinks anymore? There is nothing wrong if you want to enjoy your favorite food, like donuts, ice cream, brownies, candy, chocolate, and others. It's just that you need to limit it and not consume it too often or too much.
If you are afraid that it will be increasingly difficult to resist the temptation of your favorite food, you can make a particular day your special day, which is a day when you can enjoy certain foods or drinks that you cannot enjoy on other days. For example, only once every weekend.
6. Make it a habit
Even though it's difficult, you need to do it to protect your health. Reduce sugar slowly, not suddenly. As long as it's done consistently, little by little you can get used to living low sugar.
