Tips To Reduce Sugar Consumption And Help Diet

The World Health Organization (WHO) ensures that poor eating habits are a determining factor in both general health and being overweight. For this reason, we bring you these practical tips that will help you reduce your sugar consumption. Without a doubt, they will considerably favor the diet.

Today, people’s diets are full of processed foods, enriched in trans fats and refined sugars that only have harmful effects on health and lifestyle.

Influence of sugar on your health

The WHO reveals in its report called “Intake of sugars for adults and children” that adults with low sugar diets have a lower body weight.

On the other hand, a diet high in sugar is directly related to weight gain, according to a study published in the journal QJM . Likewise, they indicate that children who drink sugary drinks are more likely to be overweight or obese, compared to those who have a low level of consumption of these types of liquids.

According to a study published in 2017, people who have a high level of sugar consumption are more likely to die prematurely.

Scientific Recommendations

Sugar becomes harmful to health when we do not take the necessary measures and precautions to consume the appropriate doses. For example, substitute those foods high in sugar for those that have less amounts.

For this reason, the WHO took action on the matter by issuing recommendations regarding its intake:

• The consumption of free sugars should not contribute more than 10 percent of the daily calories. In both adults and children.
• By reducing sugar to below five percent of your total caloric intake you will add better health benefits.

That is, if an adult consumes 2000 calories a day, they should reduce their sugar intake to less than 50 grams. This equates to less than 10 teaspoons of coffee.

However, you can still achieve additional benefits. When consuming 2000 calories, you should reduce it to less than 25 grams, which is equivalent to a maximum of 3 teaspoons of coffee.

On the other hand, the WHO recommends that children’s diet should not exceed 27 grams of sugar, in a diet of 1,750 calories.

Beware of desserts and drinks

It should be noted that with free sugars this organization not only describes the refined ones, like the one we usually add to coffee (sucrose). It also refers to fructose. This substance is capable of increasing the risk of suffering from diseases such as fatty liver, as evidenced by a study published in the Journal of Hepatology.

Nor does it discriminate when using artificially added sugars in processed foods or natural drinks such as:

• Desserts.

• Cereals.
• Candies.
• Fruit juice.
• Syrups
• Honey.

For this reason, it is sometimes difficult to control sugar consumption. There is also the aspect that it is usually hidden in foods in which it should not be present.

In this sense, the WHO gives the example of ketchup: a tablespoon is equivalent to 4 grams of sugars. In contrast, a can of sugary soda contains up to 40 grams on its own. This drink practically equals the recommended amount of sugar in a day.

Tips to reduce sugar consumption

Broadly speaking, you could get the following benefits:

• Less tooth decay.
• Lower your chances of suffering from non-communicable diseases.
• Get easier to fall asleep.

• Control your weight.

To do this, you can apply the following tips:

Eliminate or reduce the consumption of processed foods

Scientists at the University of California, San Francisco, collected eight thousand investigations in the so-called Sugarscience project . There they found that manufacturers add sugar to 74% of packaged or packaged foods that you find in supermarkets.

Although there are many that are not sweet, they still contain this ingredient in order to keep them longer. Therefore, it is important to read the labels of the articles carefully and make sure of the amount of sugar they have.

Eat several times a day

Do not skip meals and respect the schedules of each one. Avoid meals between meals and dinner maximum two hours before going to rest. Not eating regularly will only cause your blood sugar levels to drop. You will be hungry and therefore you will want to consume sugary foods.

Eating five times a day, in a balanced and balanced way, will help you keep your blood sugar levels and your weight in check.

Change your breakfast

Instead of consuming foods full of carbohydrates and sugars, substitute them for those that provide proteins and healthy fats for the body, such as nuts or eggs.

Drink water

Drinking two liters of water a day will help you stay hydrated, regulate your appetite, and speed up your metabolism.

Replace cravings

Do not let your desire and desire to eat a sweet dominate you. Replace them with fresh fruits, which will allow you to satisfy the craving with something healthy.

Cut back on sugar to improve health

As we have seen, you have several options to reduce the consumption of sugar in your diet. It will bring many benefits to your body. However, remember that it must be a controlled process, to avoid any type of irregularity. Therefore, we recommend that you consult a specialist.