According to the World Health Organization, we should limit our intake of added sugar to around 12 teaspoons per day. That may sound like a lot, but it is easy to go over that amount when you consider that most of the added sugar we consume each day comes from processed foods and drinks.
To cut back on your sugar intake, it’s easier if you make it a long-term lifestyle change—don’t take an all-or-nothing approach. Focus on eating more whole foods, especially plant foods that are rich in fiber. Foods such as whole grains, legumes, vegetables, fruit, nuts, and seeds will help you naturally eat fewer sugary foods. Choosing whole foods that have a low glycemic index (GI) will also help stabilize blood sugar levels and reduce sugar cravings.
So how do you get started? Here are five tips that will make your approach to cutting back on sugar much easier:
1. downsize the portions
Reducing the portion size of sugary foods and drinks is one of the easiest ways to cut back on sugar. You are still allowing yourself to enjoy sweetened foods and drinks but in smaller amounts. This will help you manage sugar cravings, too.
2. snack smarter
If you usually reach for a sweet snack, try swapping a few of those snacks for healthier whole foods. Look for snacks that are rich in protein and have a low GI because they fill you up and provide long-lasting energy. Choose snacks such as fruit and nuts, yogurt and berries, veggie sticks and dip, and whole grain crackers and peanut butter. Reducing the frequency of eating sugary snacks will also make a big impact on your overall sugar intake, even if you reserve one daily slot for a favorite treat.
3. switch to low-sugar options
Choosing options with less added sugar can help you cut back. For example, exchanging a soft drink for sparkling water, sugary cereals for low-sugar whole-grain options, or sugary cookies and cakes for homemade versions that are naturally sweetened with fruit.
4. start your day right
Choosing the right breakfast can help cut back on sugar and reduce cravings throughout the morning. You may even be able to resist the call of the cookie jar at morning break time. So what should you look for? Start with a cereal that’s made with whole grains and provides high fiber or a hot cereal such as grits or oatmeal. Sweeten it with fresh fruit as needed. Another quick and tasty option is scrambled eggs on whole-grain toast.
5. switch to homemade treats
Many commercial sweets like cookies, cupcakes, donuts, and muffins are high in added sugar. While they may taste great, they aren’t providing your body with much nutrition. It’s OK to enjoy them now and then, but if they are your go-to, it’s a better idea to swap them for more nourishing snacks. Some healthier low-sugar options could include homemade cookies, whole-grain fruit muffins, homemade breakfast bars, or whole-food options like fruit and nuts or trail mix.
Article courtesy of Sanitarium Health Food Company. For more information and heart-healthy recipes, visit sanitarium.com.au.
