Go-To Guide To Cut Down On Sugar!

I think it is safe to say that many people out there often struggle with trying to cut down on their sugar intake. There are various types of food in Malaysia that are known for being a little bit too sweet. And sometimes, the amount of sugar that is added into certain dishes in Malaysia, can often exceed what you should be consuming. Consuming too much sugar is known for being one of the worst things you can do to your body. It can then have numerous negative effects on your health. Sugar has been shown to contribute to obesity, type 2 diabetes, heart disease, cancer and as well as tooth decay. While sugar is naturally found in foods such as fruits and vegetables, this type will have little effect on your blood sugar and is considered to be very healthy. Fruits and vegetables can also contain a lot of healthy vitamins and minerals.

The danger that comes is from the added sugars in processed foods. The average person currently consumes about 11 teaspoons or 68 grams of added sugar on a daily basis. This is much more than the upper daily limit that some experts have recommended, which is 6 teaspoons or 25 grams for women and 9 teaspoons or 37 grams for men. In this article, we will be going over a few ways that you can try in order to cut down on your consumption of sugar!

CUT DOWN ON SUGAR FILLED DRINKS.
Some popular drinks tend to contain a heap of added sugar. Sodas, energy drinks, sports drinks and fruit drinks will contribute an astounding 44% of the added sugar found in the usual diet. The so called healthy drinks, such as smoothies and fruit juices, will still contain eye watering amounts of it. For instance, 15.2 ounces or 450 milliliters of 100% apple juice will contain more than 12 teaspoons or 49 grams of sugar. Your body will not recognize calories from drinks in the same manner it does from food. Drinks will not make you feel as full, so the people who consume lots of calories from drinks do not eat less in in order to compensate.

Studies have consistently shown us that reducing your intake of sugary drinks will help you with weight loss. Here are a few better, lower sugar drink options. First of all, water, it is free and contains zero calories. Some sparkling water with a squeeze of either fresh lemon or lime or homemade soda. Having some water with both mint and cucumber, and this is amazingly refreshing in warm weather. Having either herbal or fruit teas, you can choose to drink them hot or cold with ice. Tea and coffee, try sticking to either unsweetened tea or black or flat white coffee. Cutting down on your sugary drinks intake can massively reduce your sugar intake and it can also help you lose weight.

AVOID DESSERTS LOADED WITH SUGAR.
For the most part, desserts do not provide you with much in the way of nutritional value. They are basically loaded with sugar, which causes blood sugar spikes and it can leave you feeling tired, hungry and also craving for more sugar. Grain and dairy based desserts, such as cakes, pies, doughnuts and ice cream, tend to account for over 18% of the intake of added sugar in the usual diet. If you really feel the need to have something sweet, you can try these alternatives. Fresh fruits, they are naturally sweet and full of fiber, vitamins and also minerals.

Greek yogurt with either cinnamon or fruit, they are rich in calcium, protein and vitamin B12. Having baked fruit with cream, you may try pears, apple or even plums.Dark chocolate, in general, the higher the cocoa content, the lower the sugar is going to be. A handful of dates, they are naturally sweet and also extremely nutritious. Swapping sugar heavy desserts for fresh or baked fruit will not only reduce your sugar intake, but it will also increase the fiber, vitamins, minerals and as well as antioxidants in your diet.

AVOID SAUCES WITH LOTS OF SUGAR.
Sauces such as ketchup, barbecue sauce and also sweet chili sauce are found in most kitchens. However, most people are not aware of their astounding sugar content. A single tablespoon or about 15 grams serving of ketchup may contain up to 1 teaspoon or about 4 grams. Although, some varieties may not have any added sugar. Keep in mind that you always need to read the label to be sure you are choosing the lowest sugar option. Here are a few other options in order to add some flavor your food.

Fresh or dried herbs and spices, they contain no sugar or calories and can also have added health benefits. Fresh chili, this will give your food a sugar free kick. Yellow mustard, known for being tasty and contains pretty much no sugar or calories. Vinegar, sugar and calorie free, with a zing which is similar to that of ketchup. However, some balsamic vinegars and creams may tend to contain sugar. Harissa paste, this can be bought or made and is also a good replacement for sweet chili sauce. Pesto, this is fresh and nutty, and also great on sandwiches or eggs. Mayonnaise, although it is sugar free, it is high in fat, so be cautious if you are trying to lose weight.

EAT FULL FAT FOODS.
Low fat options of your favorite foods, such as peanut butter, yogurt, salad dressing are found everywhere. If you have been told that fat is bad, it may feel natural to reach out for these alternatives, rather than the full fat versions, when you are trying to lose weight. However, the unsettling truth is that they usually tend to contain more sugar and sometimes more calories than their full fat counterparts. A 4 ounce or around 113 grams serving of low fat vanilla yogurt will contain 4 teaspoons or about 16 grams of sugar and also 96 calories. The same amount of full fat plain yogurt will contain just over a teaspoon or 5 grams of naturally occurring milk sugar and just 69 calories.

Another example is an 8 ounce or 237 milliliters of coffee made with whole milk and no added sugar, which will contain about half a teaspoon or 2 grams of naturally occurring milk sugar and just 18 calories. In contrast, the same amount of a low fat mocha drink will contain 6.5 teaspoons or 26 grams of added sugar and just 160 calories. High sugar intake has also been linked to causing weight gain, which negates the reason that you may have chosen a low fat food in the first place. When you are trying to cut your sugar intake, it is often better to choose the full fat version instead.

EAT WHOLE FOODS.
For the people who do not know this, whole foods have not been processed or even refined. They are also free of any additives and also other artificial substances. And at the other end are ultra processed foods. These are the foods prepared that will contain salt, sugar and fats, but also types of substances not usually used in home cooking. These substances may be artificial flavors, colors, emulsifiers or even other additives. Examples of ultra processed foods are soft drinks, desserts, cereals, pizzas and as well as pies. Ultra processed foods tend to differ from standard processed foods, which will usually only have minimal ingredients added, all of which you might be able to find in a standard kitchen.

Examples of standard processed foods are foods such as simple bread and also cheese. 90% of the added sugars in the average person's diet will come from ultra processed foods, whereas only 8.7% will come from foods that are prepared from scratch at home using whole foods. And it is not just junk food that will contain high amounts of it. Seemingly healthy options such as canned pasta sauce may also contain alarming amounts. One serving or 128 grams can contain up to 3 teaspoons or 11 grams. Try to cook from scratch when it is possible so that you can avoid added sugars. You do not have to cook elaborate meals. Simple tricks such as marinating meat and fish in herbs, spices and olive oil will already give you delicious results.