Since we began a fresh year, what new decision have you and I taken to have a better health? Is it to eat healthy? Or cut down on the amount of sugar we consume? Or to Reduce or cut down on alcohol? Whatever your decision or mine may be, we need to be 100% committed to it.
Talking about Sugar, If you recall, in this post 10 Healthiest foods , we listed some healthy foods you should start eating. So in as much as we try to eat healthy, we need to be careful with the amount of sugar we take into our body.
According to Lisa Dreyer a nutritionist she says “We’ve seen an increase in risk of heart disease, stroke, and diabetes, simply by consuming just one to two sugar-sweetened beverages each day. The WHO recommends adults and children reduce their intake of added sugars to less than 10% of their daily energy intake — and says that reducing it to below 5% is even better. Managing sugar also means managing other aspects of your diet, including portion sizes.
But how can we regulate our sugar intake so we don’t go above our limit? Here are a few tips:
TIPS TO HELP YOU MANAGE SUGAR
Look at the ingredients list, If sugar or any one of the following terms are listed high on the label, you want to avoid that food.
Gradually cut back [on sugar] and consume more protein and fiber-rich foods, It can actually help curb sugar cravings as well. When we consume protein and fiber, ”it slows the rise in blood sugar if we consume it with a sugar-containing food. It can help satisfy us and help us reduce our sugar intake as well. ” says Drayer.
Here is an advice from my doctor; add vegetables to your daily meal, that way the amount of sugar in your meal would be less pronounced.
So cutting down on sugar is not impossible. But, like other aspects of dieting and nutrition, it requires a conscious effort to manage.
The human teeth is designed to do several things in our body as well add beauty to our smile. But when not given proper care, the countless of Sugar-free drinks produced may be as damaging to your teeth as those that contain the sweet stuff says Medical News Today
“Many people are not aware that while reducing your sugar intake does reduce your risk of dental decay, the chemical mix of acids in some foods and drinks can cause the equally damaging condition of dental erosion,” said Eric Reynolds, a professor at Melbourne Dental School.
According to the medical News Today, Sugar forms a plaque on the tooth surface that bacteria digest and covert to acid. This acid attacks teeth by dissolving outer layers of tooth enamel, it can expose the soft pulp inside the tooth by creating a hole inside the tooth. So to protect tooth decay, The following 3 steps can help to preserve our teeth health:
Look for acidic additives such as cirtric acid and phosphoric acid in the ingredient list of sugar free products
After eating or drinking any acidic products, rinse your mouth with water then wait for an hour before brushing
Chew sugarless gum after drinking acidic beverages to increase saliva flow to neutralize the acid.
When expert warm against the dangers of consuming sugar and the health risk, most people think it means literally taking too many spoonful of sugar. But do you know that sugar comes to us in different forms like through candies, ice cream and other desserts? The most troubling sugar of all isn’t the added sugar we consume on purpose; it’s the stuff we don’t even know we’re eating. “Added sugars are sugars that are contributed during the processing or preparation of foods and beverages,” Please note that the sugar naturally found in milk and dairy products, are naturally occurring fructose, the sugar that appears in fruit, don’t count.
Research have found out that a higher in take of sugar could mess up our body system. Naturally, once we take food that contains sugar, the body feels unsatisfied and seeks greater and greater doses of sugar in order for the flavor to register. That leads us to seek out candies and baked goods at the expense of real food.
This is so because our brain have a feel good hormone known as Oxytocin that make us feel satisfied immediately we consume sugary food. But ingredients that are used in foods to provide added sweetness and calories, from the much high fructose corn syrup to healthier-sounding ones like date syrup, cane sugar, and honey, are all considered added sugars. So giving up added sugar has been shown to have several dramatic and rapid impacts on our health.
Moreso, cosumption of too much sugar significantly increases the levels of triglycerides and LDL cholesterol (the “bad” cholesterols), plus two proteins associated with elevated cholesterols and another compound, uric acid, that’s associated with diabetes and gout. So found a 2015 study in the American Journal of Clinical Nutrition.
The holiday season comes with lots of celebrations and celebrations attract over indulgence of sugary foods, cookies, snack that are either made or received as gift from families, work mates or neighbours. This is usually part of long-standing family traditions and workplace customs that is unavoidable.
We all know the effect of over consumption of sugar in our body system. Not only can it lead to weight gain, but we put ourselves at greater risk of type 2 diabetes. Instead of stuck in the miserable after effects of eating excess sugary foods, here are three ways to avoid that holiday sugar overdose,
1. Listen to your mind before eating or picking up that the plate
Take a breath, listen to your mind, and ask yourself if this is what your body needs to keep healthy? Never panic that your neighbour might feel offended if you don’t share in the food or cookies. You may not find the perfect answer to give at the moment, but you have given yourself the chance to leave the sugar on the table.
2. Prepare yourself
If you’re the one in charge of the treats, look for ways to reduce the amount of sugar in your recipes. For example, many recipes can lose a quarter cup of sugar with little to no effect on taste or texture. You can also find inspiration at websites such as againstallgrain.com or chocolatecoveredkatie.com that offer healthful versions of dessert recipes.
3. Celebrate your efforts
You’ve put energy into taking charge of your health and not allow your cravings make you take overdose of sugar, so you deserve to acknowledge and appreciate that work with a positive statement about yourself or how you’d like to be. When you treat your body and mind with care, you are able to be more present with the people and situations around you and not allow the situation around overrule you good sense of judgement.