In today’s world, managing our daily sugar intake is a crucial step towards a healthier lifestyle. From breakfast to beverages, hidden sugars can sneak into our diets unnoticed. However, armed with these 10 daily tips, you can make informed choices and navigate the sugary terrain with confidence. Join the journey to a happier, healthier you by embracing these practical strategies for reducing sugar intake.
How much sugar per day is recommended?
According to the World Health Organization, 25 grams of sugar per day is advised. However, our diet contains far more sugar than that. Sugar is a substance that is widely used in the culinary business. And in dishes you wouldn’t expect!
How much is 25 grams of sugar?
The WHO recommends consuming very little sugar on a daily basis. To give you an example: A tablespoon of sugar can contain up to 25 grams of sugar. Or, to put it another way: Six tablespoons of coffee equals 25 grams of sugar. So you should have enough sugar for the day in that one spoon.
1: Better fruit than juice
Fruit has no toxic sugars. It is the so-called free sugars (or added sugars) that should be avoided. And, as it turns out, when we squeeze the fruit and consume its juice, we cause the sugar in the fruit to metabolize as free sugars. Furthermore, we ingest more sugar this manner because the juice is typically prepared from multiple pieces of fruit. Eating one piece at a time is healthy.
2: Careful with your breakfast
It varies by region, but there are locations in the world where breakfast is a fantastic sweet tooth feast: cereals, jams, chocolates… Take care! Moderately sweeten your coffee or tea, consume unsweetened yogurt, and choose for healthful salty items (vegetables, eggs, etc.). Keep in mind that one sugar cube contains between 5 and 7 grams of sugar.
3: Watch out with the sauces
Making our own sauces would be the healthiest option. It is fairly typical for ketchup companies, for example, to add a lot of sugar to their tomato sauce only to make it taste better. This is because tomatoes have a high acidity level.
4: Watch out for frozen pizzas
Most precooked dishes are rich in sugar. Even if the meals are salty! This is true, for example, with frozen pizzas. They are often made with a lot of sugar. Obviously, the food business is adapting to new times and attempting to limit sugar, so read the label carefully and make an informed decision. However, it would be preferable if we baked our own pizza without extra sugar.
5: Keep an eye on drinks that replace milk
If you substitute soy or almond milk for milk, don’t expect them to be sugar-free. A glass of almond milk, for example, might have up to 20 grams of added sugar.
6: The darker the chocolate, the better
Consuming a great deal of chocolate might cause additional issues, but in terms of sugar, it’s ideal to consume it as dark as possible. A 70% dark chocolate bar typically has 5 grams of sugar. This is okay as long as you haven’t had too many sweet meals during the day.
7: Don’t get confused by yoghurts
Low-fat yogurt has a greater sugar content since the fat is substituted with sugar to retain the texture and flavor. When selecting your yogur, be cautious.
9: All sweeteners are sugars
They are really tempting, but manufactured sweets contain so much sugar that they can only be enjoyed as a whim that we can afford on sometimes.
10: Caution with ice cream
Many people cannot resist the temptation of ice cream. However, typical ice cream includes at least 21 grams of sugar, whereas a daily limit of 25 grams is suggested. However, no one is flawless, and a little ice cream now and then will not harm us.
Bottom line
Navigating the modern food landscape requires vigilance, but armed with these 10 daily tips, you can take control of your sugar intake and make informed choices. Remember, moderation is key, and occasional treats are acceptable. By adopting a mindful approach, you can savor the sweetness of life without compromising your health. Cheers to a balanced and sugar-smart lifestyle!
Explore bunch healthy tips and life-style on NaijaEcho.com.ng