Methods to avoid eating too much sugar

The body needs energy to function, which comes from glucose. This glucose is easily available in natural foods like fruits, milk, and grains. The natural sugar present in these is sufficient for our body. Now the question is, does our body need added sugar? The answer is: absolutely not. Added sugar is sugar that is added to foods solely for taste, texture, or preservation.

Things You Will Need

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Method

How much sugar is safe?

- According to the American Heart Association, it is very important to keep added sugar intake within limits.

■Women should consume no more than 25 grams of added sugar (about 6 teaspoons) per day.

■Men should consume no more than 36 grams (about 9 teaspoons) of added sugar per day.

When Sweetness Turns Bitter

Eating too much added sugar can cause serious health problems.

- Weight Gain:

Sugar is rich in calories. Excessive consumption easily leads to weight gain, which can lead to obesity.

Type 2 Diabetes:

Eating too much sugar increases insulin resistance in the body, increasing the risk of type 2 diabetes.

Heart Disease:

Increased blood pressure, inflammation, and cholesterol levels can lead to heart disease.

Fatty Liver:

Fructose-rich foods can cause fatty liver. Sugar is non-alcoholic.

Tooth Decay:

It increases harmful bacteria in the mouth and causes cavities.

Healthy Alternatives for You

If you want to reduce the amount of sugar in your diet, try these healthy alternatives:

Natural Sweetness

Dates:

They are rich in fiber and nutrients. Use them in smoothies or in baking instead of sugar.

Honey and maple syrup:

These contain some minerals and antioxidants, but they are also sugar. Use them in moderation.

Using fruit:

Use banana slices, raisins, or dried fruit instead of sugar in oatmeal or baking.

Artificial sweeteners

Stevia:

It comes from a plant and has almost no calories.

Erythritol or xylitol:

These are sugar alcohols that are low in calories. However, some people may experience stomach problems, so use them sparingly.

Remember:

Any sweetener should be used in moderation. Gradually reducing sweeteners from your diet is the best approach.

Foods that deceive

Many processed foods are high in sugar. This sugar is added for preservation, texture, or to reduce pungency.

Breakfast Products:

Ready-to-eat breakfast cereals, granola, and muesli often contain added sugar to make them sweet and appealing to children.

Sauces and Dips:

Sugar is used in ketchup to balance the spiciness of tomatoes. Barbecue sauce contains sugar for thickness and sweetness, while salad dressings contain sugar to counteract the harshness of vinegar.

Dairy Products:

Flavored yogurt contains sugar to enhance its flavor. Fruit juices also contain added sugar. Sports drinks and soda also contain sugar.

Ways to Identify Hidden Sugars

The best way to avoid hidden sugars is to carefully read the 'Nutrition Facts' label.

Look for 'Added Sugars':

Be sure to check the amount of added sugars on the label. Try to keep this amount below the maximum daily intake (as previously mentioned).

Recognize other names for sugar:

■Companies often use different names to disguise sugar. Names ending in 'ose'...such as dextrose, maltose, sucrose.

■If you see these names in the ingredients list, it's likely sugar, as are syrups...such as corn syrup, high fructose corn syrup, rice syrup.