How to start reducing the amount of sugar in your diet?

How to start reducing the amount of sugar in your diet?

There are many health benefits to reducing your sugar intake, including a decrease in the risk of heart disease and diabetes. While it may seem daunting to eliminate all of the sugar from your diet, there are plenty of small steps you can take to eventually lead to big results. By following these steps, you can begin to reduce the amount of sugar in your diet and feel healthier and happier as a result!

Start with gradual changes
Making a drastic change all at once is hard, and it’s too easy to give up. Instead, slowly transition from a diet high in added sugars by swapping out simple carbs for complex ones. For example, if you’re used to drinking orange juice with breakfast and coffee, try substituting either or both with oatmeal; you’ll get fiber and protein as well as fewer carbohydrates, which will help stabilize blood-sugar levels so you won’t feel hungry again soon after eating.

Eat plenty of fresh fruit
You can’t necessarily avoid sweet treats forever, but it is possible to cut back on refined sugars and artificial sweeteners. One way to do that is by consuming more fresh fruit. If you find it difficult to give up sugary baked goods, choose a piece of fresh fruit instead. Not only will it provide all the sweetness you need, but fresh fruit also provides plenty of nutrients and fiber—meaning it will keep you feeling full for longer, preventing cravings for more refined sweets. A diet rich in fruits and vegetables has been linked with lower rates of many diseases such as cancer and heart disease; therefore eating a lot more fruits is a great way to improve both your health and diet quality.

Reduce processed foods
The first step is reducing processed foods from your life. Processed foods, including sugary cereals and pastries, are laden with artificial sweeteners that trick our bodies into craving more sugar. Furthermore, these added sugars tend to be harmful when consumed regularly, meaning that by simply avoiding packaged goods you can avoid a number of health problems related to excess sugar intake (like weight gain and diabetes).

Switch from pasta to rice or quinoa
The average American eats about 200 pounds of pasta per year. Considering that each cup of cooked spaghetti contains about 6 grams of carbohydrates, switching from pasta to rice or quinoa could make a significant impact on your overall health and daily caloric intake. In fact, just by eliminating one serving per day (about 1/2 cup) you’ll reduce calories by about 250 every week! Over a year, that’s 12,000 fewer calories – just from skipping some noodles!

Use low-sugar breakfast cereals
Switch from regular to lower-sugar breakfast cereals. Cereals such as All-Bran, Total and Special K all have around 5 grams per serving. A bowl of high-fiber cereal with skimmed milk is a great way to get on top of hunger at breakfast time and keep sugar levels down throughout the day. Top it with fresh fruit or a small handful of nuts for a filling, energizing start to your day.

Substitute sugar for honey, agave, maple syrup, xylitol and stevia
Just because you’re trying to cut back on refined sugars doesn’t mean you can no longer enjoy sweet treats. If you’re used to adding a little honey or maple syrup to your tea, try agave nectar instead. Adding stevia drops or xylitol crystals when baking can also be a great way to eliminate added sugars. Keep an eye out for low-sugar products too; just make sure it’s not loaded with artificial sweeteners that could offset any health benefits and contribute empty calories.

Add cinnamon, ginger and turmeric to flavour meals
These spices are all anti-inflammatory, which is great for reducing risk factors for diabetes and heart disease. They also add a great flavour to meals. Try adding a little bit of cinnamon with berries, or ginger with pork or chicken. You can also add turmeric to chickpeas! These easy additions will go a long way toward keeping blood glucose levels stable and preventing some common ailments associated with eating high glycemic foods.

Check ingredients lists when dining out
Dining out can mean a high-sugar meal, especially when you consider things like marinara sauce and other sauces that often contain lots of added sugar. It’s important to check menus before ordering; some restaurants provide nutritional information online so you can see exactly what you’re getting into. You should also ask for no sauce on your food if there are a lot of options available.

Get your nutrients from whole foods instead of supplements
There’s no magic bullet when it comes to losing weight. There are, however, some ways that can increase your success. One great way is by increasing your intake of vitamins and minerals through whole foods. Fruits and vegetables, for example, contain a wide variety of nutrients; all you have to do is add them into your regular diet!