Why You Should Cut Down On Sugar & How To Do So
Hi there! Let’s play a short word association game. Do you remember that one, you used to play in when you were little? I go first!
Salt - Sugar,
Sugar - Sweet,
Sweet - Happiness.
Sugar often associates with those forbidden treats and happiness, but it has gotten a bitter-sweet reputation over the years. Naturally, sugar exists in many fruits, vegetables, grains, and dairy. These unprocessed foods digest slower and keep you full much longer than those with added sugars in them. Often, manufacturers add refined sugar from sugar cane or sugar beets to increase the product lifetime and its taste. And nowadays, it’s almost everywhere. Ketchup, milk, bread, conserved soups, pick whatever. We don’t even realize how much sugar daily we are consuming. The HOMEBODY team did research on what excessive sugar consumption can lead to and created tips on how to reduce its daily intake.
Impact on Your Body
Many studies proved that increased sugar consumption can have a serious impact on your health, such as the increased risk of heart and liver diseases, cancer, obesity, type II diabetes, high blood pressure, and high cholesterol levels. It can also cause cavities and a faster wrinkle appearance.
How Much Is Safe?
It is difficult to completely eliminate sugar, however, what is the safe amount? The American Heart Association suggests consuming no more than 6 teaspoons or 24 grams of sugar for most women, and about 9 teaspoons or 36 grams of sugar for most men a day. For reference, one can of any soft drink usually contains 39 grams of sugar.
How To Cut Out Sugar?
Tip #1 Drink Water
So obviously, tip number one will be to drink water instead of sodas. As we mentioned before, one can of a soft drink usually contacts more added sugar than the suggested daily norm, plus they have little if no nutrition in them.
Tip #2 Avoid Artificial Sweeteners
You might think that diet soda will trick your body, and you won't gain weight. However, artificial sugars are dangerous like regular sugar. They intensify sugar cravings, so it is more challenging to keep your diet. Some of the artificial sweeteners are Splenda, stevia, equal, aspartame, etc.
Tip #3 Read Product Labels
Even when you cut out the most obvious sugar from your diet, it is important to keep your eye on other products that you consume. Make sure to check all ingredients because sugar might be hidden under different names. HOMEBODY created a list of all potential names for your convenience.
Tip #4 Take It Slow
It is difficult to go from a full-sugar diet to a non-sugar one. The HOMEBODY trainers recommend doing it gradually. Start by reducing the amount of sugar you put into tea or coffee, and limit the number of sweets or cookies you are eating during the day. Taking it slowly can help you retrain your eating habits.
Tip #5 Make a Plan
When you feel hungry, and there is nothing to eat in the fridge, it is easier to grab the first snack you see in the kitchen than prepare a whole meal. The HOMEBODY trainers recommend making a plan of nutritious meals for a couple of days and cooking them in advance. For those, who don't have time or don't like cooking, Meal Prep might be a great solution. There are various brands on the market that can deliver healthy meals to your home for a small fee.
The HOMEBODY Team hopes that these tips will help you to cut down on sugar or fully eliminate it. Tag @homebodyapp on your Instagram and share your progress with us!