All of us know that sugar can lead to lots of health problems, and they are no nutritional value to improve health conditions, while our eating culture revolves around sugary foods. Do you want to improve your current and future health and lower the risk of getting several diseases? Then cut down on sugar intake from today! Do you need some guides to reduce your sugar intake quickly and easily?
Try the following tips, to get sugar out of your life smartly and painlessly:
1. Get enough sleep
Yes! Sleep for 7-8 hours per day as when you feel tired because of sleepless, it’s easy to use sugar for an energy boost.
2. Limit your caffeine intake
Caffeine may aggravate sugar addiction, explains Jacob Teitelbaum. When it wears off, you’re easy to feel tired, which makes you want to energize with sugar. He suggests you limit yourself to one cup of coffee per day.
3. Read labels to know your sugar quantities and types
Experts suggest us to eat foods that with labels as few as possible, while no one can avoid them totally, so educate yourself about what you’re putting into your body. Check the label for the grams of sugar and choose the ones with the least sugar per serving. Here is a list of some of the possible code words for sugar on a label:
- Agave Nectar
- Evaporated Cane Juice
- Fruit juice concentrate
- Barley Malt Syrup
- High-fructose corn syrup
- Invert sugar
- Malt syrup
- Maple syrup
- Beet Sugar
- Brown Rice Syrup
- Brown Sugar
- Cane Sugar
- Coconut Sugar, or Coconut Palm Sugar
- Corn sweetener
- Dehydrated Cane Juice
- Palm Sugar
- Raw sugar
- Rice Syrup
- Sorghum or sorghum syrup
- Turbinado Sugar
4. Eating a good breakfast
Have a high-protein breakfast to start your day off right, have eggs for breakfast rather than a bowl of refined carbs and added sugar, which will make you have less cravings all day long.
5. Don’t use artificial sweeteners
Substitute artificial sweeteners for sugar will not help you to limit the desire for sweets, if you really need a sweetener, then choose the naturally-derived, filtered zero-calorie ones such as Stevia, it’s the healthiest.
6. Cut down packaged foods
The more original the food is, the less processed sugar it contains. The processed and packaged foods tend to increase your sugar intake as this is exactly what manufacturers do. So it’s a good idea to choose whole foods as possible as you can.
7. Eat your fruit instead of drink it
Fruit juices are one of the biggest sources of added sugar, eat your fruit is much healthier always. Actually, fruit juice contains almost the same amount of sugar and calories as a sugary drink, and some varieties contain even more. Skip the fruit juice from now on, as it’s not healthy.
8. Use spices instead of sugar
Spices such as coriander, cinnamon, nutmeg, cloves and cardamom can also make your food sweeter. These natural spices, even have more disease-fighting antioxidants than many vegetables and fruits. Add spices to your diet to reduce your sugar cravings as well as keep yourself away from several diseases.
9. Drink more water
Drink water instead of other beverages can help you control calories to promote weight loss, while you may not know that sometimes drinking water can help with the sugar cravings too, as drinking enough water throughout the day will keep your stomach full and help to relieve the feelings of thirst and hunger.
10. Be active
Sometimes we crave sugar because we are lacking energy, we are feeling tired. Move your body for energy, take a 10-minute walk or do some yoga, these simple movements will help boost your energy naturally.
More from Alex Jordon: