Sugar, a simple carbohydrate, is found in almost all food items that we consume today. Sugar is added to almost all processed foods, which makes it one of the most commonly consumed ingredients in human diets.

It tastes great, but excessive consumption of sugar can lead to several health problems such as diabetes, obesity, heart disease, and tooth decay. This is why it is highly recommended that you cut back on sugar in your everyday life. Here is a guide to help you with that:.

Understand the Different Types of Sugar

Before you start cutting back on sugar, it’s important to understand the different types of sugar that exist. There are two types of sugars in food items:.

Natural sugar: Sugar that is naturally present in some food items such as fruits, vegetables, and dairy products.
Added sugar: Sugar that is added to food items during processing or preparation such as sugar added to soft drinks, candies, or cookies.

Identify the sources of added sugar in your diet that you can eliminate. Once you start identifying the different sources of added sugar, it becomes easier to avoid them.

Read Food Labels

Reading food labels is essential to ensure that you are not consuming excessive amounts of sugar. Most packaged food items have an ingredient list, nutritional facts, and a label that shows the amount of sugar in them.

The key is to read the label and understand the amount of sugar that is present in the food item. Check the ingredient list to see if any form of sugar has been added to it.

Bear in mind that the sugar content is usually listed under multiple guises such as high fructose corn syrup, maltose, sucrose, and glucose. Avoid those products that have any of these sugars listed as one of its first five ingredients.

Eliminate Sugary Beverages

Sugar-sweetened beverages are one of the major sources of added sugar in our diet. This includes sodas, fruit juices, energy drinks, and sports drinks. It is best to replace these beverages with water, tea, or coffee.

Cutting back on these drinks can drastically reduce your sugar intake and play a significant role in maintaining better overall health.

Choose Your Snacks Wisely

Most snack foods are high in sugar and do not provide enough nutrients. This includes candies, chocolates, and pastries. Cut back on these and instead choose snacks that are low in sugar and high in nutrient content.

Snack on foods like fresh fruits, nuts, seeds, and whole-grain crackers that will keep you full for longer periods of time.

Prepare Your Own Food

When you prepare your own food, you have control over the ingredients that go into it. This way, you can avoid added sugars and ensure that you prepare healthier meals.

Instead of processed foods, prepare your meals with fresh fruits, vegetables, whole grains, lean protein, and healthy fats. Preparing your own food gives you the advantage of being able to choose ingredients that are nutritious and free of added sugar.

Reduce Your Sugar Intake Gradually

If you have a sweet tooth, it can be challenging to quit sugar altogether. The best way to start is to reduce your sugar intake gradually. Start by halving your sugar intake and eventually work towards reducing it completely, or close to it.

Remember, while cutting back, you are also changing your taste buds. Gradual progress is a good way to condition you to adopt a sugar-free lifestyle.

Use Sugar Substitutes

You don’t necessarily have to eliminate sugar from your diet completely. Instead, you can replace it with healthier alternatives such as natural sweeteners, honey, and maple syrup.

Avoid using artificial sweeteners; they might have zero calories, but they are associated with long terms health risks. It is important to note that while these sweeteners may not necessarily be unhealthy per se, they still contain sugar. Therefore, use them in moderation.

Exercise Regularly

In addition to reducing your sugar intake, regular exercise can play a vital role in reducing the risk factors associated with high sugar intake.

Exercise is essential for maintaining a healthy weight, minimizing the risk of developing diabetes, and improving heart health. Twenty to thirty minutes of exercise every day can make a significant difference in your life.

Sleep Well

Studies have shown that there is a link between poor sleep quality and high sugar intake. When we do not get enough sleep, our body starts to look for an energy source. This can lead to sugar cravings and overconsumption of added sugar.

Therefore, it is essential to ensure that you get an adequate amount of sleep every night. It will help you feel fresh and in control of your diet throughout the day.

Conclusion

The key to cutting back on sugar is to make gradual progress. It is important to note that you should not eliminate sugar entirely from our diets, instead, replace it with healthier alternatives.

Eating healthy, exercising regularly, and getting enough sleep are the key components to keep your sugar cravings at bay. Start small and adopt these habits as a part of your daily routine.