Reducing your sugar intake is one of the key recommendations for a healthy lifestyle. Excessive sugar consumption has been linked to diseases such as type 2 diabetes, obesity, heart disease and some types of cancer. But reducing your sugar intake can be tricky if you're used to eating a lot of sugary foods. Here are seven easy swaps to help you reduce your sugar intake and make healthier alternatives.
Nuts and seeds such as almonds, Brazil nuts and pumpkin seeds are an excellent source of nutrients such as fibre and protein as well as healthy fats. They're also a much healthier alternative to candy and sweets which can be packed with sugar and empty calories.
Most sugary drinks such as sodas or energy drinks contain a high amount of sugar and calories. Instead, choose fresh or bottled fruit and vegetable juices, preferably those made with no added sugar. Try to limit your consumption of these drinks, however, as they can be quite high in sugar.
Swapping milk chocolate for dark chocolate can make an enormous difference when it comes to sugar content. Dark chocolate consists of mostly cocoa solids and generally contains less than half the amount of sugar of milk chocolate. It can also provide some excellent health benefits such as antioxidant and anti-inflammatory properties.
Fruit is naturally high in sugar, but it also contains valuable vitamins, minerals and antioxidants that can benefit your health. It's a much healthier alternative to processed fruit juices or sweetened yogurt which can be packed with added sugar. Try adding some fruit to your morning cereal, or have a piece of fruit as a snack instead of sugary treats.
Refined carbohydrates such as white bread and pasta are quickly digested, causing your blood sugar levels to spike. Swapping them out for wholegrains such as oats, barley and quinoa can help reduce the amount of sugar you consume, as well as providing extra nutrition and slow-release energy.
Many dairy products contain added sugar and sweeteners that can cause your sugar intake to ramp up. Choose unsweetened varieties of yogurt, milk and cheese instead, and if you're craving something sweet, try adding some fresh or dried fruit to mix it up.
When baking or cooking, select recipes that involve little or no additional sugar and opt for natural sweeteners such as honey, agave or maple syrup. You could also experiment with savoury dishes or try out sugar-free dessert recipes.
Conclusion
Reducing your sugar intake can take a bit of practice and determination but it's worth it. Try out these seven easy swaps and you'll soon be on your way to a healthier, lower-sugar diet.
