4 Ways to Reduce Your Daily Sugar Intake
From chocolate cookies to fizzy pop and sweets, the average American consumes about 63,500g of sugar a year—individually. The average British person consumes about 33,000g of sugar a year. Here you can discover how to reduce your daily sugar intake.
That’s a lot of sugar and especially when you compare it to how much our ancestors consumed—which is meagre 20 teaspoons of sugar a year, according to research.
To put it into perspective, it’s a few grams over the sugar content in your typical one 560g can of fizzy drink. If you’re not freaking out yet, then you probably don’t know much about the impact of excess sugar intake.
Overeating the sweet toxin is heavily linked to type II diabetes, heart diseases, mood disorders, some cancers and tooth decay etc. Name a disease and there’s a strong chance that excess sugar has something to do with it.
So why don’t just people just quit?
Kicking the sugar habit is no easy walk in the park. The stuff is highly addictive—as addictive as hard drugs such as cocaine and heroin, research revealed.
It might seem like a gloomy place if you’re already a sugar addict, but please don’t lose heart. Reducing sugar in your diet is possible to achieve—in a way that’s practical and painless.
In today’s post, I’ll share with you a few guidelines and steps to help you cut on sugar consumption without starving yourself to death.
Sounds good? Let’s do this
Don’t Keep Junk Food in the House
The more temptations you have lying around your house, the more likely you’re going to give in. This is especially the case after a stressful day at work when energy levels and self-control are running low.
Don’t take my word for it. Research published in the International Journal of Obesity found that subjects who kept unhealthy food in plain sight were more likely to be overweight and ate junk food more often than participants with a healthy weight.
Go through your cupboards, drawers, fridge, and freezer, and get rid of any form of junk food you find there—that includes crisps, chocolate cookies, Halloween sweets, crackers, pretzels, and any other high-calorie, high-sugar item.
When reducing sugar intake, it’s helpful to have a few healthy bites on hand when you get hungry either between meals or late in the evening. Doing this not only helps you reduce sugar intake and hunger pangs, but also help you meet your daily nutritional needs.
The makings of healthy snacks are (1) high in healthy fats, (2) rich in lean protein, (3) have a lot of fibre while being (4) very low in grains, carbs, and sugar.
Healthy bites include:
- Low-fat yoghurts
- dried seaweed
- Non-starchy veggies
Eat Non-Starchy Vegetables
Greens make the foundation for healthy eating.
But when you’re trying to crack down on sugar intake, it’s helpful to know which veggies to eat and which to avoid based on their sugar intake.
Steer clear of starchy veggies, such as lima beans, carrots, sweet potatoes, and peas. These contain a lot of sugar; therefore, consuming them could amp up your sugar intake and triggering more cravings.
Go non-starchy instead. Add the following to your basket:
- Brussels sprouts
- Baby corn
- Bamboo shoots
Fix Your Sleep
The time you spend under the sheets significantly impacts your sugar cravings and eating habits, too. Research found a strong link between sleep duration and elevated body mass index.
There are many theories explaining this. The most compelling one has to do with the impact sleep debt has on your appetite hormones.
In short, sleep deprivation may limit the release of the fullness hormone—leptin—while increasing the release of the hunger hormone—ghrelin. This hormonal imbalance causes you to crave convenient sources of energy that often comes from sugar.
As a rule, aim to get about seven to nine hours of sleep per night.
To make that happen, do the following:
- Avoid stimulants, like screens and caffeine, the hours late at night.
- Go to bed the same time every day, even on weekends.
- Sleep in a completely dark, chill room.
There you have it! The above dietary guidelines are all you need to get you started toward a sugar-free, healthier, life. All you need to do now is to introduce these changes to your life slowly and steadily. It’s just a matter of time and practice. The rest is just detail.
Please feel free to leave your comments and questions in the section below. In the meantime, thank you for dropping by. Keep eating healthy.
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