6 Rules for eating sugar that must be obeyed if you want to avoid diabetes

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Excessive eating sweets can have a negative impact on health, such as obesity and heart disease. But thinking about it, it's also hard to imagine a life without sugar. Wrong isn't it? Actually you do not need to abstain from eating sugar, provided you can manage your daily sugar intake in a healthy way. See the tips below.

The smart way to manage your daily sugar level intake

1. Know the limits of safe sugar levels

Eating sugar is not a bad thing as long as you know safe limit per day. The limit of sugar consumption suggested by the Ministry of Health of the Republic of Indonesia per person in one day is 50 grams of sugar. But the WHO recommends that you limit your intake of sugar levels to no more than 26 grams of sugar (around 6 teaspoons) per day.

Sugar has more than 60 designations. To make things easier, on the label, see the words ending with "-osa" and sentences containing "syrup" or "malt".

2. Avoid added sugar

Are you sure food and Drink do you consume do not have extra sugar? Don't be fooled, even low-fat labels and healthy labels can still contain added sugar. Additional sugar is usually contained in flavored yogurt, packaged fruit juices and energy drinks, packaged cereals and ready-to-eat salads.

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. If you have added sugar in each food that you serve, then you can estimate how much your daily sugar consumption needs will be when you eat fast food.

Therefore you must look at the label on food or drink. Information about the sugar content in food labels can help increase your awareness of the amount of added sugar contained in certain food products.

3. Eat sugar there is a time

According to the American Journal of Physiology, consuming sugar before exercise can inhibit the effect of burning fat. Bexercise in a state of not eating so that fat burning is more optimal, or consume foods with a low GI two hours before exercise to provide energy when exercising.

After exercise, consume foods with moderate GI to refill muscle glycogen reserves and support exercise recovery.

4. Consume food in its original form

Another thing to consider to control daily sugar levels is to eat food in its original form, not processed. Natural sugar is contained in food, especially fresh fruits. Therefore, by consuming fresh fruits you should not need sugar in processed form anymore.

In addition, 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, etc. to improve the taste of the food.

Don't forget to balance your sugar intake with protein, healthy fat and fiber on your daily diet. This combination can slow the release of blood sugar into the body and make it full longer.

5. Check blood sugar

Another thing you can do to control sugar intake per day is to do it regularly check blood sugar. Because this helps you know how the body reacts to certain foods so that the body is able to make adjustments to eating food or drugs later.

6. Replace with sugar-free sweeteners

If you can't live with sweets but are worried about the adverse effects of consuming too much sugar, you can switch to non-sugar sweeteners. There are several choices of natural sweeteners that can be used as a substitute for sugar, one of which is stevia sugar ("sugar" made from stevia leaves), which is sugar free and contains zero calories so it is safe for your blood sugar and weight.

6 Rules for eating sugar that must be obeyed if you want to avoid diabetes
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