Sugar can be found naturally in all foods that contain carbohydrates such as in grains, dairy as well as in fruits and vegetables. Consuming whole foods that contain natural sugar is okay, however, problems occur when too much added sugar is consumed. Studies have shown that eating too much sugar can have many negative effects on our health and it can contribute to obesity, type 2 diabetes, heart disease, cancer and tooth decay.
During this modern age, we cannot deny the fact that it is really difficult to cut off or lessen our sugar consumption with all the food and beverages that catch our attention such as milk teas, soft drinks, cakes, cookies, and ice cream. There are ways to reduce our sugar intake as excessive consumption of added sugar has many negative health effects.
1. Swap soft drinks, energy drinks, and powdered juices for water
You may opt to drink more water. Aside from having zero calories, it is also good for your health! You can also add slices of lemon or cucumber for a refreshing drink.
2. Avoid sugar-loaded desserts
Avoid craving for those cakes, pies, cookies, ice creams and doughnuts. They are loaded with sugar, which causes blood sugar spikes and can leave you feeling tired, hungry and craving more sugar.
3. Eat whole foods
Whole foods are those who have not been processed or refined. They are free of additives and other artificial substances. As much as possible, cook from scratch to avoid added sugars.
4. Avoid sugar-filled breakfast foods
Popular breakfast foods such as cereals, pancakes, waffles and jams are loaded with added sugar. You may opt to switch to low-sugar breakfast such as omelet, boiled or scrambled eggs, and hot oatmeal.
5. Consider natural sweeteners
Drink black coffee or use natural sweeteners or zero-calorie sugars. Avoid adding sugars to your teas or chocolate drinks.
It is important to avoid obvious sources of sugar such as soft drinks and desserts but it is also best to be aware of the hidden sugar in some common processed foods. Instead of buying meals from fast foods and go-to restaurants, focus on preparing healthy meals at home. By doing this, it will help you save a lot of money as well as reduce your family’s consumption of excessive sugar intake that may lead to obesity, diabetes, heart diseases and other non-communicable diseases later on in life.
AA VI Cielo Katrina M. Mabalot
References:
1. “14 simple ways to stop eating lots of sugar” from https://www.healthline.com/nutrition/14-ways-to-eat-less-sugar
2. “11 reasons why too much sugar is bad for you” from https://www.healthline.com/nutrition/too-much-sugar
3. “The sweet danger of sugar” from https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
