As we all know, sugar is everywhere in our daily lives - In our daily snacks, foods, drinks and are even hiding under various food ingredient lists by various names. While a little intake of it in our appetite can be safe, our daily life with sugar has impacted an increase in obesity, diabetes and other major health problems.
But there is no need to worry! Cutting of sugar or even reducing its intake significantly is an achievable aim with the right purpose. These tips here will guide you in cutting off your sugar or even reducing it in your daily routine and will help you in maintaining a healthy and balanced lifestyle.Why You Should Avoid Sugar:
1. Increases cholesterol levels
2. Causes weight gain and obesity
3. Causes severe heart diseases
4. Causes diabetes and thyroid
5. Can make your energy dense
6. Causes cavity and gum problemsHow To Recognize Sugar In Your Food?
1. Understand where unnecessary sugar is added:The very first step is to understand where sugar appears in our daily appetite. Sugar can be found almost everywhere in everything, like in food packets, snacks and beverages they are purposefully added, which are commonly known as added sugars. Cold drinks, ice creams, fruit juices, etc. 2. Identify Added Sugars:Another way in which sugars can appear are by various other names like maltodextrin, sucrose, fructose and dextrose, which are also known as hidden sugars. These appear to be even more harmful than normal refined sugar. It is advisable not to consume them.
3. Focus on Natural Sugars:Another way to recognize is the naturally occurring sugars, which are found in fruits and vegetables like apples, oranges and sweet potatoes.These can be consumed in a few quantities daily which would not affect your health. You can also find these hidden sugars in your food by finding “total sugars” written on the products. Also make sure to avoid low-fat or fat free food products, which often add sugar in place of reducing fat content.Useful Tips For Avoiding Sugar:1. Take it Slow: The very first step is to start reducing your sugar intake slowly. Do not try to go too fast and completely cut it off from the beginning. This might hamper your health and hormones. Start by taking little to less sugar intake in your daily doses of coffee or milk and cereals.
2. Prioritize Whole-Foods:Try to avoid packaged foods like chips, chocolates, processed can juices which contain refined oil and sugar. Try to focus on whole foods and homemade meals like pulses, lentils, rice, fruits,vegetables and whole grains. Keep them in first priority. They provide all the nutrients and offer a naturally pleasant taste. These will automatically help you in avoiding unwanted sugar and also will increase your metabolism.3. Keep an Eye on Healthier Options:You can try making more home-made meals, which will give you the option for sugar control. Even when you go out at restaurants make sure you select your dishes wisely. Avoid food varieties which have higher content of dressings and sauces or curries with high sugar in them. Select dishes which have more vegetables or whole grains in them.4. Try To Embrace Natural Sweeteners: You can also try various substitutes of sugar like brown sugar, which is a healthier alternative to the refined ones in the market. You can also try taking jaggery, which is the most natural form of sugar. You can also start to take sugar sweeteners like stevia or erythritol, which are comparatively less harmful than normal sugar.
5. Give Yourself a Little Space:Don’t try to deprive yourself, if you feel like having sugar you can have it a little. Treat yourself occasionally in moderate ways. A little sugar will never harm your body. Make sure you get proper sleep. Getting less sleep will make your body crave for sources like sugar and other components you are trying to avoid.How To Make Long-Term Strategies For Avoiding Sugar:1. Focus On The Positive Aspect:Cutting off sugar might be a challenging task, but it is more of making it your habit than achieving a goal. You can maintain these habits by concentrating on positive aspects like how cutting sugar benefits your overall physical and mental health. Appreciate yourself for achieving such a good habit and remind yourself that it enhances your mood. 2. Seek Help And Be Motivated:Tell your close ones to encourage you in maintaining this habit. Also be calm and patient because it takes time to change your interests with food. It will take time to settle down in this new environment that you have created. Also keep exercising daily like jogging, walking or skipping for motivating yourself and having a balanced lifestyle. FAQ’s: Frequently Asked Questions Related to Sugar1. What are the few alternatives of sugar?
- There are various substitutes for sugar, like you can focus on healthier options like fruits, nuts, home-made granola bars, and fruit juices. You can also add natural sweeteners like honey, maple syrup and have nuts like dates which have natural sweetness in them. You can also have dark chocolate if you are craving some sweet tooth. Several sugar sweeteners like stevia can also be helpful.
2. When should I start ?
- You can start anytime you want. If you observe yourself eating sugar constantly and you want to give yourself a break from it, you can definitely start the very next day. All it takes is determination to achieve something.
2. What If my mind slips and I eat sugar ?
- There is no specific rule that you have to follow the rule of not eating sugar. Although if you wish to have sugar, you can definitely eat. Always remember to treat yourself a little bit for accomplishing your target. And don’t worry, everyone has setbacks, you can always start again.
3. I want to avoid sugar but I am having a hectic schedule. How can I handle it?
- We all have some or the other work in our daily life, in which we forget to keep an eye on the foods we eat. But if we plan out our routine appropriately, and keep in mind the foods that are necessary to be avoided, it will not affect your schedule. Plan out your meals which include whole grains, lentils, pulses, nuts so that you won’t be able to focus on packaged foods.
4. Will I get some symptoms if I cut off my sugar?
- There won’t be any problems when you will start to cut off your sugar. Although everyone’s body is different, they might react differently.
Mostly when you cut off your sugar you will feel cravings of eating sugar, which is very normal. We would suggest you to start by reducing your daily amount of sugar little by little, so that your body would also get time to adjust with it accordingly.
5. What are some of the substitutes of sugary snacks?
- There are various options where you can switch your sweet tooth to a healthier version. For example, instead of sugar, you can add jaggery to your tea and coffee. Instead of store bought cereals full of artificial flavors and sweeteners, you can add bananas or rice to your milk bowl.
You can also add honey to lemon water instead of sugar.
6. What about artificial sweeteners? Are they a good choice?
- As per research, it is said that artificial sweeteners do not contain any calories in them, But still it is not sure how it affects our overall health if consumed for the long-term. However they can still satisfy our desire for sweets when we want to sustain ourselves from eating sugar. For long terms, it is mostly advisable to eat natural sweetness of whole foods.
7. Is there anything to guide me through this journey?
- Yes definitely! There are various online platforms and books that will help you achieve your goal of reducing your sugar intake. They can share healthy, sugar-free recipes, can motivate you towards your goal and will also guide you on how you should face your challenges.8. I’ve heard that cinnamon helps with blood sugar regulation. Is that true? - While cinnamon may help in reducing your blood sugar levels, it is not the ultimate cure. So in order to maintain your blood sugar levels, try having a balanced diet.9. Can cutting back on sugar help me in improving my skin? - There is a lot of research which suggests that consuming sugar leads to inflammation and acne on our skin. So it would be advisable to avoid high-sugar diets, which would help you achieve a clearer look and complexion.
10. Are fruits also too sugary? - No, they’re not. Fruits contain natural sugars in them, which would easily digest in your body without any harm. What you need to focus on avoiding are the artificially added sugars in your snacks and drinks.
Conclusion:
In conclusion, it is advisable to take sugar in little to less amounts. If it is taken appropriately in the right amounts it will not cause problems to your health. Cutting off your sugar doesn't have to be a bad experience, in fact it will gradually help you in maintaining your healthy lifestyle and will increase your overall metabolism and will enhance your mood. By keeping a keen focus on your daily food you eat will help you a lot in managing your sugar levels.
Think of this experience as creating a healthier version of yourself. Think of waking up with more energy and more confidence and sharper focus everyday. You will notice positive changes in your body like glowing face, Happy mood and activeness. As you start reducing your sugar intake, your taste buds will also adapt to your routine meals, which will help you recognize natural sweetness derived from fruits and vegetables. Also keep in mind that eating healthy should not be boring or bland, try to blend various ingredients from health cookbooks or online videos to make healthy and delicious recipes.
Reducing your sugar intake is a safeguard to your future well-being.
You can establish a healthier future free from the harmful effects of overindulgence in sugar by making small changes now. Now take a moment to relax, make an effort to the process, and begin on a journey to a more positive, healthier and happier version of yourself.