10 Tips On How To Reduce Your Sugar Intake

by Khadija MAWHOUB

We won’t tell you anything new: sugar is unhealthy. In recent years, refined sugar has even become the No. 1 food enemy. Numerous studies have shown a connection between sugar consumption and obesity, diabetes and even reduced brain function. Our skin ages faster thanks to a sugar-rich diet. But what is almost the worst: it makes you completely addicted, so, sometimes, it’s not easy to reduce your sugar intake.

Sugar Intake And Diseases

We have known this for a long time: Too much sugar is extremely unhealthy. The sweet seduction can make you tired, moody, depressed and of course overweight. Even more: sugar can disturb the digestive system, promote fungal infections in the intestine, weaken the immune system, and it is food for tumor cells and favors allergies.
Sugar shrinks the brain , disturbs sleep and promotes connective tissue weakness and wrinkles. And it influences that the telomeres (the protective caps at the ends of the chromosomes) will shorten faster and the body will age faster.

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How Do We Get Used To The Sugar?

Simply removing sugar is a noble resolution, but completely unrealistic. Quite apart from the fact that so many foods contain sugar that doesn’t even taste sweet and must first be discovered as a sugar trap. To get by completely and suddenly without sugar would be a very hard punishment, which the brain will not put up with and react to so easily, we become unfocused and obnoxious.

A “hard withdrawal” also gives too much attention to the topic of sugar. Instead of developing a more relaxed approach to nutrition, everything in the brain revolves around just one topic: what can I eat? Oh, I would like so much now but it has sugar in it.

10 Tips On How To Reduce Your Sugar Intake

Gradually weaning the body off sugar and teaching it to feel much better with less sugar. And for heaven’s sake, try not to give up your favorite candy! It’s not about banishing sugar radically. It’s all about reducing your sugar intake and getting closer to the recommended 50-25 grams. And then, the desire for sweetness is automatically reduced.

1. Check your Sugar Behavior

Keep a food diary: for a week, write down everything you eat and how much sugar is in it. Once your personal sugar traps are exposed, you can break these habits more easily.

Do you always have a jam roll, sweeten every coffee, or prefer to snack on a chocolate bar in the afternoon? Jump over your shadows and abandon these old behaviors in favor of healthy, unsweetened habits.

2. Take your Time

Retrain your taste sensation gently and get used to the need for sweetness bit by bit. For example, replace sweetened fruit yogurt with natural yogurt more often, spoon less sugar into tea or coffee. So you find the changeover not too drastic and avoid food cravings.

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3. Look at The Packaging

Sugar has many names. The industry knows and uses over 70 Different terms for the “white poison”. As a rough rule, everything that has the ending -ose or sirup- is a form of sugar. The crystal is camouflaged with names such as sucrose, glucose, fructose, malt extract, maltodextrin or sweet whey powder.

A look at the list of ingredients is definitely worth it. Precisely because sugar is often hidden in foods in which you hardly suspect it – for example in savory products such as pretzels, vegetable broth, mustard, ketchup or pickles. 

Sugar is not only used as a sweetener but also often acts as a cheap filler and flavor carrier and is often used to conceal other product weaknesses in the simplest way.

4. Eat Fewer Finished Products

only about 20 percent of our sugar consumption is due to conscious and pure enjoyment. We subconsciously consume the remaining 80 percent in processed foods.

Ready meals and frozen products such as pizza and lasagna. Cereal mixes and dairy products. Sauces, spreads, and juices. Salad dressings and marinades. All the purest sugar traps! So it is better to cook yourself and fresh as often as possible.

Not only sugar but salt also : Salt Effects On The Body & 7 Signs You Eat Too Much Salt

5. Drink More Water

We often confuse hunger with thirst. If you have an appetite for sweets, grab a glass of water. This way, your stomach fills up with low calories and is healthy, and you outsmart yourself too: if you drink something first, you may not feel like sugar until 30 minutes later. And you no longer have to worry about insufficient water consumption.

6. Do Not Snack on Sweet Snacks

Try to get used to snacking on healthy and nutritious snacks such as cheese bread, a handful of nuts, vegetables or a boiled egg. And just miss out on desserts.

Man is a creature of habit, your body will adapt slowly and will soon no longer ask for a sweet dessert after your main meal. Promised!

7. Find Allies

Shared suffering is half suffering and shared joy is double joy! Animate colleagues, friends or family and start a sugar challenge together.

It helps immensely to get together with others: you can exchange ideas, talk about successes or failures and benefit from each other’s experiences. Together you are stronger and perfectly motivated – because who wants to show their nakedness and give up first?

8. Stay Calm

Headaches, mood swings, constant appetite – the initial side effects of refraining from sugar can be annoying. But do not forget: you have probably spent your whole life, every day, that sweet substance that you suddenly leave out.

Think about this drastic change and be patient with your body. Not least because stress hormones increase the craving for sugar.

9. Season instead of Sweet

Whether sweet with vanilla, cinnamon, cardamom, and anise or hearty with, for example, rosemary, coriander, chili, and oregano – varied flavors give every dish, drink and pastry a certain spice and spice up where sugar is missing. In addition, herbs -especially if they are fresh from the market – can help curb your appetite for sweets.

Try a tea made from fresh mint leaves or sprinkle it on your salad. St. John’s wort (as a tea or extract) can also be helpful; it not only has an appetite-reducing effect, it also lightens the mood.

10. Don’t Go Shopping Hungry

Sugar traps lurk on every corner and the temptation is big enough at the beginning. Don’t torment yourself by walking out the door on an empty stomach. Because otherwise your growling and sugar-thirsty stomach will fill your shopping cart in no time.

You should therefore always have sugar-free snacks with you, such as a few nuts, seeds, dried fruit or a piece of fruit or vegetables. If you have an appetite on the go, you are at least well prepared if there is nothing tasty sugar-free to be found anywhere.

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