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Reduce Sugar Intake…for Better Health

Reduce Sugar Intake

We all know that too much sugar can cause health problems. Extra calories in sugar often turn into extra kilos, but that's not the worst of it. Studies suggest high sugar consumption can also increase the risk of heart disease and certain types of cancer. Eating less sugar is one of the best measures you can take to improve your health, however saying "No" to sweets isn't as easy as it seems. So before you start cutting down on your sugar intake, tell yourself why you are doing it. Your motivation factor might be to feel fitter, lose weight, or to set a good example for your children. Now, try the following tips to cut down your sugar intake.

  • Gradually cut down on your sugary snacks and desserts
    Moderation is key. Don't make drastic changes and deprive yourself of occasional treats immediately. You can still treat yourself to a piece of chocolate or ice cream after lunch once or twice a week and limit your sugar intake for the rest of the week. Bake your own reduced sugar cupcake (add fresh fruit juice for added flavor) with no cream or icing. Snacks on fruits or vegetables. Keep a container of sliced or cut up vegetables in the fridge in a tightly sealed container.
  • Stop adding sugar to your food/drinks
    Do not add any sugar, or slowly cut down the amount of sugar you are adding to the foods and beverages you eat and drink. This is the fastest, easiest and a very simple way of immediately reducing the amount of sugar you in a day. Cut down on sugary foods eg donuts, cookies, ketchup, jellies, ice cream etc. . When ordering drinks, ask for "Less Sugar" or better still "No Sugar". Your body will start to adjust to the less-sweet taste after a week or so, and when you go back to the usual sweetness you used to have, you will find it too sweet
  • Cut down on high-sugar soft drinks
    Simply add some fresh lemon or orange juice to a glass of seltzer water and you're ready to enjoy a cool drink. Alternatively, create your own smoothie, simply by adding fresh fruit to a plain yogurt and blend it with some ice. Voila! Healthy and yummy!
  • Remember the other names of sugar
    They have many aliases and these are the common ones; Here are the common ones: brown sugar, corn syrup, dextrin, dextrose, fructose, fruit juice concentrate, high-fructose corn syrup, galactose, glucose, honey, hydrogenated starch, invert sugar maltose, lactose, mannitol, maple syrup, molasses, polyols, raw sugar, sorghum, sucrose, sorbitol, turbinado sugar, and xylitol.

By taking slow but sure steps and being vigilant about ingredients, you'll see the benefits in no time and reduce your risks of disease, weight gain and tooth decay.