Sugar is a major part of our daily diet. It is an essential source of energy that our body needs to function properly. However, excessive consumption of sugar can lead to various health risks such as obesity, diabetes, and heart disease.

If you are someone who wants to increase their sugar intake in a healthy way, then this guide is for you. Here are some easy diet changes that you can make to increase your sugar intake by 35%.

1. Eat more fruit

Fruits are rich in natural sugars, fibers and various essential nutrients. They are a great source of energy and provide numerous health benefits. By adding more fruits to your diet, you can increase your sugar intake in a healthy way.

Some of the fruits that are high in sugar content include bananas, grapes, pineapples, mangoes, and apples. You can also try adding dried fruits like raisins, apricots, dates, and figs to your diet.

2. Choose honey or maple syrup over refined sugar

Refined sugar is high in calories and has no nutritional value. It can lead to weight gain and various health problems if consumed in excess. Instead of using refined sugar, try using natural sweeteners like honey and maple syrup.

They are low in calories and contain essential vitamins and minerals. You can use them in your coffee, tea, baking, and cooking to increase your sugar intake in a healthy way.

3. Increase your intake of whole grains

Whole grains like brown rice, quinoa, barley, and oats are rich in natural sugars and fibers. They provide sustained energy and keep you feeling fuller for longer.

By increasing your intake of whole grains, you can increase your sugar intake in a healthy way. Try incorporating them into your daily meals like breakfast cereals, sandwiches, and salads.

4. Add sweet vegetables to your diet

Vegetables like sweet potatoes, beets, and carrots are rich in natural sugars and fibers. They are a great source of energy and provide numerous health benefits.

By adding more sweet vegetables to your diet, you can increase your sugar intake in a healthy way. You can roast them, steam them, or add them to your soups and stews.

5. Include dairy products in your daily diet

Dairy products like milk, yogurt, and cheese are rich in natural sugars and other essential nutrients like calcium and protein. They are a great source of energy and promote healthy bones and muscles.

By including dairy products in your daily diet, you can increase your sugar intake in a healthy way. You can use them in your smoothies, cereals, and snacks.

6. Use fruits as a natural sweetener

Fruits like bananas, apples, and strawberries can be used as natural sweeteners in your baked goods, smoothies, and desserts. They add a natural sweet flavor without adding refined sugar. This is a great way to increase your sugar intake in a healthy way.

You can also use fruit sauces like apple sauce or berry sauce as a natural sweetener in your baking and cooking.

7. Include more protein in your diet

Protein is essential for building and repairing muscles in the body. By increasing your protein intake, you can increase your sugar intake in a healthy way.

Protein-rich foods like eggs, beans, and lean meat contain natural sugars and other essential nutrients that can help increase your energy levels. Try including more protein in your breakfast, lunch, and dinner meals.

8. Limit your intake of processed and junk foods

Processed and junk foods are high in refined sugar, unhealthy fats, and calories. They provide empty calories and provide no nutritional value.

By limiting your intake of processed and junk foods, you can reduce your risk of various health problems and increase your sugar intake in a healthy way.

9. Stay hydrated

Drinking plenty of water can improve your digestion, energy levels, and overall health. It is also essential for maintaining a healthy sugar level in your body. By staying hydrated, you can increase your sugar intake in a healthy way.

Try drinking at least 8 glasses of water every day.

10. Consult a nutritionist or a doctor

If you are unsure about how to increase your sugar intake in a healthy way, then it is recommended to consult a nutritionist or a doctor.

They can guide you on the right kind of foods to include in your diet and provide you with a personalized meal plan that caters to your individual needs.