Simple ways which you can reduce your sugar intake
Todays Topic ...... Sugar!
Sugars are something that keeps trending in every health blog, magazine, article etc that I read
its no secret that in the UK we eat far too much sugar in our diet, which then leads to weight gain thus increasing the risk of health conditions such as heart disease and diabetes
The government guidelines say added sugars shouldn't make up more than 5% of energy that you get from food, so a maximum of 30g
Added sugars come from foods like cakes, biscuits, fizzy drinks, chocolate and more
So what steps can you take to reduce your sugar intake?
- Drink more water! This is a big one for me, not only can you replace sugary drinks with water but by drinking water you can reduce your blood sugars. Research has also suggested the more water your drinking, the less hungry you will tend to be meaning you won't be reaching for those sugary snacks as much! if you really don't like the taste of water, try adding a few slices of lemon or limes in!
- Gradually reduce the amount of sugars you have in hot drinks until you can eventually cut it out altogether
- Opt for a high protein breakfast, by doing so your already cutting out the unwanted sugars from cereals! As well as this you'll be preparing your body to deal with the day better by reducing a spike in insulin which would result in eating a sugary cereal for breakfast, making you less tired and hungry later in the day, again meaning you won't be reach for any sugary snacks
- Look at the ingredients list on foods. you'll know if a food is high in sugar as they must include added sugars in the ingredients, which also start with the biggest ingredient first. So if any added sugars are near the top of the list, you know it's very likely to be high in sugar
- Look out for other words which can also describe added sugar such as sucrose, glucose, fructose, maltose, honey etc (We will do another post relating to this later on)
- Reduce the amount of fizzy drinks and fruit juices you consume! Did you know a bottle ofcola can contain the equivalent of 16 cubes of sugar! Now I'm sure you know that cannot be healthy! If you really have to drink fizzy drinks, try stick to sugar free options.