No less than 84% of people do not know exactly what to do to reduce sugar, according to research by the Diabetes Fund. The participants in the study indicated that it is often unclear in which products sugar is all hidden, so that they are all too often tempted to make unhealthy choices.
On average we receive around 28 sugar cubes (110 grams) of sugars per day. Often this happens unconsciously. The average person thinks that he will consume 10 lumps (40 grams) himself. Can you no longer see the forest for all the nutritional rules through the trees? No worries. With the steps below you can limit your sugar intake.
Step by step
It is no secret that too much sugar is not good for your body. We are all secretly addicted to it. According to researchers from the University of Michigan, the sweet stuff has the same effect as, for example, drugs and alcohol, including withdrawal symptoms. Stopping sugar altogether cold-turkey is unwise. If only because few people maintain this and end up eating more. If you want to dampen your sugar intake, you can do this step by step. For example, did you always first drink 2 sugar cubes in your tea? First get used to the taste that arises when you use 1 lump. That way, always delete a little from your menu. Eventually you come to the point that you no longer need sugar.
Watch out for hidden sugars
You eat most sugars unconsciously. Even if you do not commit yourself to cookies, candy and sweet Starbucks drinks. Products such as cough syrups, chewing gum, various sauces, soups, salad dressings and even sliced meat contain a lot of hidden sugar. Do you want to reduce with sugar? Then it makes sense to buy fewer processed and packaged foods. Do you not want to make everything yourself? Then first read the label carefully on everything you buy. Manufacturers know that people try to eat less and less sugar and therefore try to hide sugars under different nicknames. Commonly used names are: sucrose, glucose, fructose, dextrose, lactose, maltose and corn syrup.
Find a satisfactory alternative
Think for yourself what the moments are when you are inclined to snack. For example, do you grab a lot of sweets when you are stressed? Then look for a healthier alternative. Remove the candy jar on your desk and take a piece of fruit to the office every day. They also contain sugars, but they are a lot better for your body. Do you drink a lot of soft drinks? Then regularly fill a bottle of water with a slice of lemon or mint. Our brains do not know the difference between the desire for something to eat and the desire for something to drink. Sometimes a large glass of water is enough to ensure that we no longer have an appetite.