Know the benefits of reducing your sugar intake | Health lifestyle
New Delhi: Snacks and sugary drinks are plentiful on the shelves of supermarkets and retail stores. Although it is possible to enjoy it on occasion, regular consumption is an easy way to exceed the required caloric intake, and too much sugar can lead to various health problems.
According to studies, your sugar intake should not exceed 5% of your total daily calorie intake. This means that a typical adult’s sugar intake should not exceed 30g per day. The most harmful type of sugar is free sugar, which is found in soft drinks, fruit juices, cookies, cakes and chocolate.
There is also a “sugar-free diet,” which eliminates all sugar, including that found in otherwise healthy foods like fruit and dairy. This is not recommended as fruits are high in fiber and micronutrients. Myprotein India, a leading sports and nutrition brand, explains the benefits of a low sugar diet and how to reduce sugar intake to stay healthy.
The benefits of low sugar intake are:
Eating a lot of sugary foods can mean you gain weight. Sugar has a low effect on satiety, which means you won’t feel full after eating sugary snacks. This means you’re much more likely to exceed your daily calorie requirement, which can lead to long-term weight gain. Changing your food choices to ones that are higher in protein and fiber can lead to weight loss.
Large amounts of sugar can wreak havoc on your teeth. If you want to stay fit and healthy and avoid a toothless grin, it’s best to make sure you don’t go overboard with your sugar intake. Concretely, free sugars are the ones that do the most damage and put your dentist in a bad mood.
How to follow a low sugar diet
There are a number of things you can do to reduce your daily sugar intake and many of these can lead to an improvement in overall eating habits. Using the tips below will help you reduce your daily sugar intake and improve the quality of your diet.
Pay attention to food labels
It can often be surprising how much sugar is in your favorite drinks and snacks, and sugar can often be found in foods you wouldn’t expect. Being mindful and making sure to read food labels can be an informative process that helps you make the right choices when it comes to meals, snacks, and beverages.
Avoid sugary drinks
Your favorite soft drinks might just be loaded with sugar, so it’s worth looking for the “diet” counterparts. Not only the typical soft drink, but drinks often marketed as “healthy” or “low fat” can also contain a fair amount of sugar.
Things like “healthy” smoothies or fruit juices can also contain a substantial amount of sugar and while trying to choose a healthy option, you could be inadvertently adding unnecessary sugar to your diet.
Go easy on the condiments
Ketchup and gravy contain a substantial amount of sugar. Making sure you don’t overdo it with the serving size of ketchup and reducing the number of meals you add sauce to can help lower your overall sugar intake.
Plan your meals in advance
Planning your meals in advance has many benefits. In addition to allowing you to monitor your calories, planning your meals can be cost-effective and easy on your wallet.
Especially for sugar intake, planning ahead can also help avoid the last-minute unhealthy processed choice on the shelf. While they can be convenient when time is limited, these processed foods are often high in sugar, which is why it’s recommended to cook your own with fresh, whole ingredients.
Planning ahead also gives you time to check the sugar content of your labels and insert sweet treats here and there.
Avoid shopping when hungry or tired
Wandering around the shops after a long day at work when you’re tired and hungry can make sugary snacks hard to resist. Especially those placed next to the cash register.
Shopping after a healthy meal (containing fiber and protein) can help you resist the temptation to fight food choices that can have a long-term negative impact. Once purchased and in your cupboards at home, it’s much harder to resist sugary snacks while staring at your favorite box set.
Bottom line, reducing sugar intake in your diet can lead to improved body composition and lower risk of tooth decay and long-term disease. Following the tips above can help you sustainably reduce your intake, while still enjoying great tasting food.