It is hard to resist an extra spoon of sugar in whatever we eat or drink, even when we already have an understanding of the potential consequences of sugar consumption; the temptation is simply irresistible. According to the WHO, an adult is advised to limit their sugar intake to 50 grams of sugar per day, which is equal to 12 spoons of sugar. For children, 25 grams, which is equivalent to 6 teaspoons. But we might overlook the fact that this limitation includes all kinds of sugars that are present in fruits, syrups, and juices that we consume everyday. We would have often drawn rigorous dietary plans, but despite our efforts, we fail to stick to them. That’s why, at Vijayaraj Hospital, one of the Top Hospitals in Madurai, after consulting with our nutritionists and dieticians, we have curated 5 simple ways to cut down on sugar in your diet.
Here are 5 ways to cut down on sugar in your everyday diet, going beyond the usual advice:
- Outsmart sneaky sugar sources
Don’t just focus on sugary drinks and desserts. Look out for hidden sugars in seemingly healthy products like breakfast bars and granola. Check the “fiber to total carb ratio” (ideally 1:10 or higher) to identify options with complex carbs that keep you fuller for longer and regulate blood sugar better.
- Flavor your water with fruits and herbs
Instead of sugary drinks, ditch the sugar and add a refreshing twist to your water. Infuse your water with fruits like berries, or create a unique blend with basil and lime. Experiment and find flavors you enjoy!
- Swap simple carbs for complex ones
Refined carbs like white bread and pasta break down quickly into sugar in your body. Make smarter choices – opt for complex carbs like whole wheat bread, millets, oats, and other whole grains. These keep you feeling satisfied for longer and prevent sugar spikes.
- Be mindful of sugary cocktail mixers
While alcohol itself may have little to no sugar, sugary mixers and syrups in cocktails can add a significant amount. Be mindful of what you’re adding to your drinks, or consider healthier alternatives like sugar-free cocktail mixers or enjoying your drink neat.
- Target your biggest sugar source
Identify the category where you consume the most added sugar (sodas, desserts, coffees, etc.). Focus on reducing sugar intake in that area first. This will likely lead to the biggest overall reduction and give you a sense of accomplishment.
Remember, these are just a starting point. By incorporating these tips, you can significantly reduce your sugar intake without sacrificing taste or satisfaction. For a personalized consultation, book an appointment at Vijayaraj Hospital – we’ll help you create a delicious and healthy approach to a lower-sugar lifestyle.