4 Ways to Reduce Your Sugar Intake

Even if you don’t consider yourself to be a big “sweets person,” there’s still a good chance that many of the foods you eat contain “hidden sugars” – also known as carbs (carbohydrates) that can make your blood sugar spike:

​ Bread

​ Cereal

​ Pasta

​ Rice

 

Furthermore, you might be surprised to find out how much sugar there is in things like juice, ketchup, salad dressings, and yogurt.

 

Therefore, if you are concerned about diabetes or preventing other problems related to high blood sugar, here are four ways that you can reduce your sugar intake.

 

1. Cut back on sweets

The first step to cutting back on your sugar intake is to cut back on sweet foods and drinks:

​ Cake

​ Candy

​ Donuts

​ Ice cream

• Sodas

​ Sugary lattes

 

In addition to spiking your blood sugar levels, these sugary foods and drinks don’t really provide you with any nutritional value.

 

While eating the occasional dessert is fine, you should instead opt for low-sugar treats like berries or dark chocolate.

 

2. Read the nutritional information on labels

According to the American Heart Association, the average American adult consumes more than 17 teaspoons of added sugar each day – which is more than double the recommended amount. Unfortunately, many of the items found in your pantry likely contain added sugar. Furthermore, you also consume a lot of nutritional sugars from fruits, grains, and vegetables. Therefore, you need to start checking the nutritional labels to see how much sugar you are actually consuming with each snack and meal.

 

You might need to find low-sugar alternatives to cook with.

 

3. Increase your fiber intake

In addition to being good for digestive health, fiber can help reduce blood sugar spikes by slowing the amount of time it takes for sugar to get absorbed into your bloodstream. Therefore, a lack of fiber can be very detrimental to your health if you consume lots of sugary foods and drinks.

 

Here are a few common foods that are high in fiber content:

​ Avocados

• Black beans

• Lentils

​ Pears

• Raspberries

Steel-cut oats

 

4. Eat more foods that are dense in nutrients

When it comes to cutting back on sugar, you don’t always need to cut back on calories. Instead, you should focus on eating more nutrient-dense foods that are rich in proteins and healthy fats.

 

Furthermore, you don’t necessarily need to adopt a low-carb diet to cut your sugar intake. You just need to eat “healthy” carbs:

​ Beans

• Nuts

​ Seeds

​ Whole fruits

 

Since these foods are rich in vitamins and minerals, eating them will make you feel more full – and reduce your cravings for sweets.

 

In short, cutting your sugar intake starts with eating fewer sweets. Also, don’t forget to check nutritional labels to see how much added sugar you are consuming. Eating more fiber can help you avoid blood sugar spikes, as well as improve your overall digestive health. Furthermore, eating foods that are dense in nutrients are more likely to make you feel full – and less likely to make you crave sweets.

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