Written By: Kriti Saraswat | Updated : April 15, 2016 6:56 PM IST
Sugar is one of the worst enemies of our body, yet we continue to consume it without much care. When we have sugar cravings, all we can think of is gorging on gulab jamuns or eating a tub of ice cream. How many of us would think of a healthy alternative when in the middle of a craving? But if we want to keep a check on weight gain and diseases at bay, we better take some action soon. Nutritionist Dr Neha Sanwalka shares practical ways to cut down on sugar in our everyday life.
What are the common ways to reduce sugar intake?
#1. Have meals at regular intervals. If you skip meals you are likely to have low blood sugar levels, feel hungry and crave for sugar more than others.
#2. Do not purchase and store sugary snacks, biscuits, chocolates, cakes, pastries at home. You are likely to eat them more when you know you have them stocked at home or office. Did you know why we crave sweets?
#3. Spices such as cinnamon, nutmeg, clove and cardamom add natural sweetness to food and can be used to reduce sugar cravings. So add these to your meals.
#4. Read foods labels to ensure that the food you are purchasing is not very high in sugar content. Corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, cane sugar, cane crystals, molasses, brown sugar are all sources of simple sugars.
#5. Choose whole grain foods in comparison to processed foods as they are not loaded with sugar and preservatives.
#6. Do not keep a jar of sugar on your table as you are likely to add it more in your meals. Cut down on it in your tea, coffee and milk too.
#7. Avoid preserved juices, fruit crush and squash. These are high in sugar content and provide barely any nutrition.
#8. Also avoid fresh juice as it packs in more sugar (even though it is natural). Have a whole fruit or dried fruits instead. Find out more why this is healthy.
#9. When you crave for sugar, drink a glass of water instead. Many a times, you tend to perceive thirst as food or sugar craving.
#10. Add honey instead of white sugar to meals. But remember it has the same amount of calories per gram, so too much of it is also not healthy. The reason it is healthier is because it has more nutrients apart from fructose.
#11. One of the safest sugar substitutes is stevia or meethi patti which is a natural sweetener. Here are some more sugar substitutes.
#12. Eat a balanced meal comprising whole foods, pulses, milk and milk products, vegetables and fruits, lean meat, eggs and fish for avoiding sugar intake.
#13. Make a note of all sugary foods you eat so that you can reduce its intake every day.
#14. Avoid going off sugar for one or two days as you are likely to crave for more on other days. Instead reduce its intake gradually.
#15. Alcohol and soft drinks too have a lot of sugar in them. You may unknowingly add several spoonfuls of sugar in your meals so make sure you avoid these or at least make a note of how much you had to keep a tab. Read why alcohol is bad for your weight loss regimen.
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