3 recommendations to reduce sugar in your diet

Did you know that eating large amounts of sugar is harmful to health? We are going to give you 3 recommendations so that you can reduce the presence of this nutrient in your diet.

Reducing the sugar in your diet is one of the actions that will remarkably improve your eating habits. It becomes necessary to control the contribution of said nutrient to decrease the risk of developing complex diseases in the medium and long term. However, this is not always an easy task.

Sugar is present in many industrial products. Being clear about what foods contain this substance becomes crucial when it comes to moderating your consumption.

To achieve this goal, it will be necessary to restrict the presence of some ingredients in the usual preparations. However, this does not mean losing flavor in meals. Here we present a series of recommendations to reduce sugar in your diet.

Sugar is a harmful ingredient

Sugar, especially added sugar, is a component of the diet that can increase the risk of metabolic diseases. We are referring to pathologies such as diabetes or obesity, which will later be cardiovascular risk factors.

According to research published in the journal Critical Reviews in Clinical Laboratory Sciences, ingesting this substance regularly is capable of causing the appearance of insulin resistance. Type 2 diabetes is not just a consequence of pancreatic malfunction, and hence the more general problem.

It is essential to take into account the origin of the sugar. It is not the same, on a metabolic level, ingesting large amounts of fructose through industrial products, then through regular consumption of fruit.

While the first situation is related to an increased risk of suffering from fatty liver, as stated in a study published in the journal  Nutrients,  consuming large amounts of vegetables is associated with a lower risk of death from all causes. For this reason, when we talk about the need to reduce sugar in your diet, we emphasize added or refined sugars.

Intermittent fasting to reduce sugar in your diet

The breakfast is the most critical food from the quality of food that composes it. Many people use to include cookies or pastries at this time of day. These products suppose an excessive contribution of refined sugar.

For this reason, skipping breakfast is an effective strategy to reduce the amount of sugar in the diet. Besides, these types of protocols not only bring positive consequences on metabolic health but also trigger a response on the body composition of the individual. This is stated by research published in the journal  Nutrients.

Put the soft drinks aside

The drinks are beverages that increase underhanded so much sugar in your diet. You may choose their varieties sweetened with artificial sweeteners, although these are not a definitive healthy alternative either.

According to a study carried out in 2017, artificial sweeteners are capable of promoting changes in the bacteria that inhabit the intestine. The impact of these substances on the intestinal microbiota increases the risk of developing obesity and metabolic syndrome.

The best option is to leave the soft drinks aside. Water should be your priority source of hydration. If you still miss the bubbles, try the sparkling water.

Prioritize fresh foods to reduce sugar in your diet

We have already mentioned that the origin of the nutrients matters. Sometimes, in addition to reducing the amount of sugar in your diet, it is necessary to modify the foods that make it up.

Try to prioritize the consumption of fresh products over that of ultra-processed products. By consuming more fruits you will get a lower contribution of sugar, but you will also eat a higher quality nutrient. The fiber content of vegetable delays their absorption, which reduces the impact on pancreatic health.

Consume less sugar for better health

As we have seen, reducing the amount of sugar in your diet will have a positive impact on immediate health and long-term risks. The possibility of developing obesity will be less, as well as the incidence of metabolic diseases.

The 3 strategies that we have presented to you, put into practice, will reduce the daily sugar intake. Do not wait any longer to test them in your usual diet. Also, remember to do frequent physical exercise to complete a healthy lifestyle.

Author: Neha Mishra

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