Three Recommendations To Reduce Sugar In Your Diet

It is important to reduce sugar consumption, as this will significantly improve your eating habits. In fact, control of intake can help reduce the risk of developing complex diseases in the medium and long term. It is challenging, but certainly possible!

Sugar is present in many industrial products, and knowing which of them contains it is crucial when it comes to consciously curbing consumption.

You also need to limit other ingredients in the regular products to achieve this. You can actually do that without giving up tasty meals. Keep reading to find out how.

Added and refined sugar is harmful

Added sugar can increase the risk of suffering from metabolic diseases such as diabetes or obesity, which are also cardiovascular risk factors.

According to research published in the journal Critical Reviews in Clinical Laboratory Sciences , regular intake of this drug leads to insulin resistance. This includes not only type 2 diabetes, a consequence of pancreatic dysfunction, but also more general problems.

As you can imagine, you have to be picky about the origin of sugar. It is not the same to eat large amounts of fructose through industrial products, as regular intake of fruit at a metabolic level.

Eating large amounts of vegetables is associated with a lower risk of natural death. According to a study published in the journal Nutrients , refined or added sugar increases the risk of fatty liver.

Intermittent fasting to reduce sugar in your diet

Breakfast is a very important meal – it can either make or break your day. However, people tend to include pastries in it. You may not be aware of it, but many of these products contain large amounts of refined sugar.

For this reason, skipping these for breakfast is an effective strategy to reduce the amount of sugar in your diet. In fact, according to research published in the journal Nutrients, it not only has positive consequences for metabolic health, but also triggers a response to the individual’s body composition.

Avoid noise

These drinks increase the amount of sugar in your diet. You can choose those with artificial sweeteners, but these can actually be worse when it comes to nutrition.

According to a study conducted in 2017, artificial sweeteners can promote changes in intestinal bacteria. Furthermore, the effect of such substances on the intestinal microbiota increases the risk of developing metabolic syndrome and becoming overweight.

In short, the best thing you can do for your health is not to drink soda. Water must be your priority source of hydration.

Will you still miss the taste and the carbonation? In that case, add some fruit to sparkling mineral water!

Find out the difference between white, brown and muscovado sugar

Prioritize fresh foods to reduce sugar in your diet

We mentioned above that the origin of the nutrient is important. Furthermore, you need to consider the actual food in your diet in addition to reducing the amount of sugar in it.

First, try to prioritize the consumption of fresh produce over industrial processed ones. You actually eat less sugar when you eat more fruit and the nutritional quality is higher. In addition, the fiber content of vegetables delays absorption and reduces the effect on the pancreas.

Eat less sugar for better health

As you can see, reducing sugar in your diet will have a positive impact on your immediate health and long-term risk. The likelihood of becoming overweight will decrease, as will the incidence of metabolic diseases.

The three strategies presented above will help you reduce your daily sugar intake if you put them into practice. Do not wait any longer to try them in your regular diet. Finally, remember that regular physical activity is a must for a healthy lifestyle.