In this blog post, I'm focusing on an important part of our diet: sugar consumption. While sugar adds sweetness and flavour to many of our favourite foods and drinks, too much of that can lead to different health issues, including obesity, type 2 diabetes, heart disease, and dental problems. Here are my top tips to help you reduce your sugar consumption and maintain a healthier lifestyle.
1. Read Nutrition Labels Carefully
Check for Hidden Sugars: Many processed foods contain added sugars under different names such as sucrose, high-fructose corn syrup, maltose, dextrose, and more. Read the ingredient list.
Total Sugars vs. Added Sugars: Look for the breakdown of total sugars and added sugars on the nutrition label. Rather go for products with little to no added sugars.
2. Choose Natural Sweeteners
Fruit Over Juice: Whole fruits contain natural sugars along with fiber, vitamins, and minerals, making them a better choice than fruit juices.
Alternative Sweeteners: Consider using natural sweeteners like xylitol which have minimal impact on blood sugar levels.
3. Limit Sugary Drinks
Cut Back on FIZZY and Sweetened Drinks: These are significant sources of added sugars. Rather go for water, herbal teas, or sparkling water with a splash of lemon instead.
Be Cautious with Coffee and Tea Additions: Skip the two teaspoons of sugar and use spices like cinnamon or nutmeg for flavour. Cinnamon is great for blood sugar balancing!
4. Cook at Home
Control Ingredients: Home-cooked meals allow you to control the amount of sugar in your food. Use fresh ingredients and prepare meals from scratch to avoid hidden sugars found in many processed foods.
Healthy Recipe Modifications: Modify recipes to reduce sugar content. For example, use mashed bananas as sweeteners in baking.
5. Snack Smart
Healthy Snack Options: Choose snacks that are naturally low in sugar, such as nuts, seeds, vegetables with hummus, or plain yogurt with fresh fruit.
Store bought Snacks: If you buy packaged snacks, look for options labeled “no added sugar” or “unsweetened.”
6. Be Mindful of Portions
Smaller Servings: Enjoy desserts and sweets in smaller portions. Savour each bite and eat slowly to feel satisfied with less.
Avoid Overeating: Eating mindfully helps prevents binge eating the whole packet.
7. Gradually Reduce Sugar Intake
Step-By-Step Reduction: Gradually cut back on the amount of sugar you add to foods and drinks. Over time, your taste buds will adjust, and you’ll find yourself craving less sweetness.
Flavour Enhancements: Enhance the flavour of your food with spices, herbs, and citrus zest instead of sugar. You can use the Mrs. Balls Chutney - Lite if you can't have your curry without chutney.
8. Get help
Awareness is Key: Taste your food and ask yourself if you really do need to add extra sugar into your diet.
Seek Professional Advice: If you struggle with reducing sugar intake, consider booking a consulting with me for personalised guidance and support.
PS: Reach out to me if you need any assistance, support or advice.
You are worthy of being HAPPY and HEALTHY!
Hugs,
Anntonette
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