As sugar consumption has increased dramatically in recent decades, there seems to be a clear link between high sugar consumption and the global rise in diseases such as obesity and diabetes.
According to the World Health Organization and recent recommendations, the daily intake of free sugars should not exceed 10% of the calories we receive daily.
For example in a 2000 calorie diet, sugar consumption corresponds to 50 grams per day. Knowing all of the above and also knowing that you can consume much more sugar than you should, we present you with some tips on how to reduce it.
1. You have to clean your kitchen cabinets to get rid of the sweets you have at home. This may be the hardest part, but if you want to lower your sugar, you need to not be tempted in front of your eyes.
2. Be careful because sugar is hidden everywhere. If you want to eat healthily you need to learn to read food labels. Sugar is almost everywhere. And because it is not possible or legitimate to give up all your favorite foods, at least you can reduce the consumption of products that contain large amounts of sugar. You will find it hidden under many names, such as sucrose, maltose, dextrose, glucose, galactose, lactose, corn syrup, fructose, nectar, molasses, etc.
3. Do not skip the snacks. You may think that skipping snacks will reduce your craving for sweets, but this is not the case. Skipping meals lowers blood sugar levels and makes you feel hungry. Try not to fast for more than 3 to 4 hours and you will find that your sugar intake will decrease.
4. Try probiotics. More and more research is showing that good gut bacteria can affect appetite. Incorporating probiotics into your daily diet will help reduce your cravings for sugar. Nutritional sources of probiotics are sauerkraut, kefir, fortified yogurts, and of course, there are supplements.
5. Get proper sleep. The key to lowering sugar is to get 6 to 7 hours of sleep a day to balance your hormones. A study at the University of Chicago showed that insomnia can lower leptin levels by 18% and increase ghrelin levels by 30%. These two changes alone can trigger a craving for sugary foods. Sleep deprivation can not only upset the hormonal balance, but it can also reduce your ability to resist sweets.
6. Find what really interests you. Emotional overeating is the primary reason you can not lower your blood sugar. When you are tired or stressed, reward yourself with sweets. The first thing you need to do to break this emotional bond with food is to realize what emotions lead you to overeat sweets.
7. Enjoy life as much as sugar. Take some time to think about your plan. Do you enjoy any of the above? When you do things you do not like, it is easier to look for something sweet. Enjoy life and you will not feel the need to derive pleasure from sugar.
8. Relax. Stress usually leads to overeating of food mainly sugar. Find ways to relax, such as reading a book, listening to music, or having a cup of tea. Choose a quiet place in the house and calm down even for a few minutes.
9. Finally, it is important to know that the body needs to be trained in changes. Getting rid of sugar is not easy, it takes time and patience. After all, food is a pleasure and there is no reason to make extreme food choices. We can enjoy everything, even our favorite chocolate, in moderation.