Our bodies require glucose for fuel. However, most Americans abuse the amount of sugar they consume. Today, the average American consumes nearly 152 pounds of sugar per year. This equals to about 6 ounces or 13.3 teaspoons per day. Close to about half of this is coming from added sugar such as items purchased in a grocery store.
Sugar can be hard to reduce in your diet. The sugar is added in many foods we purchase and consume daily. To start, the World Health Organization recommends reducing our sugar consumption to about half of what we consume on a daily basis. It would be even better to go down to 6 teaspoons per day. Some of the examples of reducing sugar are to eat half of the cookie, drink half of the can of pop, and replace sauces with sugar free syrup, honey, coconut sugar, brown rice syrup. Avoid eating and purchasing items with added sugar. Limiting your food intake is very beneficial for they are taking the place of another nutrient dense food in their diet. For example, nutritious foods can be milk, fruit, vegetables, and eggs.
Sugar Amount You Need
Reducing the added sugar is a great way to start. The World Health Organization specifies a limit of 50 grams or less per day. However, if you are looking for the maximum benefits, WHO recommends 25 grams per day.
Too much sugar consumption causes health risks. Some of the most common heath issues are cavities, obesity, diabetes, and death from heart disease. Not taking control of sugar may cost you your health.
Some of the things to know and watch out for to help you with sugar reductions are the biggest offenders, things such as deserts, pop, and all sorts of sauces. Artificial flavors can help to satisfy the sugar cravings. Choose sugar-free foods and no added sugar, such as sugar-free syrup. Working on cutting out sugar reduces the craving. There are many foods that are filled with good and natural sugar and can be consumed instead, such as fruits and vegetables.
Read the Labels
While you are out grocery shopping, keep an eye on the sugar amount of each item you pick up. Sugar actually has sixty different names. Some of which are: corn syrup, malt syrup, brown sugar syrup. Also, look for words that end with “ose.” Choose items that are with less or no sugar instead.
Do Not Drink Your Sugar
One of the ways of overdosing on sugar is to drink it. Having a drink doesn’t feel like you are getting much and it is very easy to overdo. When you drink something, be mindful of the amount of sugar it has. Try choosing unsweetened options such as ice-tea and lemon water.
Eat More Protein
Not getting enough protein in your meals affects blood sugar. If your breakfast did not have enough protein and had a lot of sugar, you are likely to feel hungry in an hour or two after the meal. This happens due to blood sugar reduction. As you have breakfast, you got the dose of the sugar. However, an hour or two later, the sugar went down and you crave more. To prevent these sugar cravings, it is important to consume at least fifteen to twenty grams of protein with every single meal.
Eat More Of Healthy Fat
Having enough fat with every meal reduces sugar cravings. It helps with keeping the blood sugar levels stable and keeps you fuller for longer. Consume fats from whole food sources such as avocados, nuts, seeds, and coconut. Not only that, it helps to reduce sugar cravings. It will also give you the nutrition and vitamins you need.
Remove Your Temptations
Having sugar snacks in your cabinet can be consumed as a habit. Start with replacing the snacks with low sugar snacks. Not having high sugar foods makes it easier to avoid them.
Healthy recipe examples of a meal and a chocolate latte that may go along with it.
LOW SUGAR NUTTY WHITE CHOCOLATE LATTE
Ingredients: (Serving Size 12 oz.)
- 1⁄4 oz. Monin Sugar-Free White Chocolate Syrup
- 1 shot espresso
- steamed 2% milk
- 1⁄2 oz. Monin Sugar-Free Vanilla Syrup
- 1⁄4 oz. Monin Hazelnut Syrup
Glass: 12 oz.
Garnish: Nuts, Whipped Cream
- Combine ingredients, except milk, in serving cup.
- Stir and set aside.
- Steam milk in pitcher.
- Pour steamed milk into serving cup, stirring gently.
You can have delicious foods and drinks that don’t have a lot of sugar. Just look carefully at labels and be smart in your food choices.