Sugar Smart: Ways to Cut Sugar Intake

By Afza Fathima
July 7, 2014 12:13 PM EST

Sugar Smart: Ways To Cut Sugar Intake

Cutting down on sugar plays an important role in healthy living.


Dietitian Alison Hornby said,  "Identify the sources of sugar in your diet, and decide what to cut out completely and what to cut down on. You don't need to cut down on sugars found in fruit or dairy products because these foods contain lots of nutrients that are good for us. It's the food high in added sugar, such as fizzy drinks, which contain lots of calories but few other nutrients that we should be trying to consume less of."


Men should consume 70 grammes and women 50 grammes of added sugars a day which is about 10 per cent of the calorie intake one gets from food and drink everyday. Reading nutrition labels helps gather information on how much sugar the food item contains. Any food item that contains total sugar of under 5 grammes for every 100 grammes is considered low in sugar.


Alison suggests that one must get used to reading food labels and comparing products to choose the healthier options. She asks the people to watch out for other words used to describe added sugar in the ingredients list.


Sugar can be added in different ways and the label on the food items reflect the same. Added sugar can be listed on the ingredients column as sucrose, glucose, fructose, maltose, molasses, hydrolysed starch, invert sugar, corn syrup and honey and one must be careful while reading nutrition labels so as to calculate the amount of sugar properly.


Small tips can help create a big difference in one's life.


Eating Breakfast


Eating breakfast is considered healthy and it is also the most important meal of the day. Food items like porridge, whole wheat ceral biscuits, eggs, yoghurt, salmon and low-fat cheese can be had for breakfast as they are also low on sugars.


Eating Five Times a Day


Eating small meals is better than having three filling meals. Dieticians suggest that eating five small meals a day cuts out craving for food items high in sugar content. 


Think Flavour


Flavourful food like herbs, cinnamon, lemon juice, orange zest and balsamic vinegar, rather than foods like chocolate, cakes, icecreams, can help cut down on sugar intake to a large extent.


Learning To Relax


Relaxation plays a major role in keeping the body calm. Studies show that those who have high levels of stress, turn to fatty and sugary foods. 


Sleeping More


Sleeping more results in lesser cravings and less reasons to store fat. One important factor of sleeping is that it helps restore metabolic harmony between the hormones ghrelin, which triggers the appetite and leptin, which signals satiety.  

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