5 Simple Ways to Reduce Your Sugar Intake

Posted by nutritionist 05/07/2019 0 Comment(s) diabetes management,

It’s not uncommon for us to have sugar cravings as we go about our hectic days. Although eating a sugary snack can keep us energised, it is also important to note that doing so excessively can cause many negative health consequences (e.g. obesity, type 2 diabetes and heart disease).

 

Here we will share with you 5 simple ways to reduce your sugar intake.

 

1. Cut down on sugary beverages

 

You should lower your consumption of sodas, fruit juices, sports drinks and energy drinks as these beverages are loaded with sugar (e.g. there are more than 49g of sugar in just 450ml of apple juice). Go for sugar-free beverages, unsweetened tea, or black coffee instead. Better yet, drink plain water (it is free of calories).

 

 

2. Always read food labels and select the products with the least added sugar content 

 

Keep a lookout for the ingredient list. Added sugars can be listed in various ways: high-fructose corn syrup, dextrose, maltose, hydrolysed starch, cane sugar, rice syrup, invert sugar, or molasses. Notice the order in which added sugar is stated on the ingredient list (the ingredient with the highest percentage comes first).

 

 

Also, you can refer to the nutrition label to find out the sugar content in a product. If the product contains 22.5g or more of total sugar per 100g, it is considered to be high in sugar. If the product has 5g or less of total sugar per 100g, it is considered to be low in sugar.

 

 

3. Use herbs and spices to flavour your foods

 

Did you know that sauces like sweet chili sauce, ketchup and barbecue sauce are all high in sugar? One tablespoon of ketchup contains a whopping 4g of sugar! Opt for healthier options such as herbs and spices (e.g. ginger, cinnamon and nutmeg).

 

 

4. Replace cakes, ice cream and doughnuts with healthier options

 

You can satisfy your sugar cravings with alternatives like fresh fruit, plain yogurt, or a small quantity of dates.

 

 

 

5. Purchase smaller packs of your favourite snacks or substitute them with healthier alternatives

 

Snack healthily! Go for hard-boiled egg, unsalted nuts, oatcakes or oat biscuits.

 

 

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