Tag Archives: Sugary drinks

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Tips That Can Help You Reduce Your Sugar Intake

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

  1. 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.
  2.  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.
  3. 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.

Photo credit: CNN

Tooth

3 Important Tips You Can Apply To Stop Sugar Free Drinks From Damaging Your Teeth, Doctor says

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.

How To Stay Hydrated While Travelling: Expert Tips

Lots of walking hours spent outside in the sun or travelling can be very exhausting. Being up in the sky for endless hours of time doesn’t improve dehydration much either. But there are still ways to stay healthy during long travels rides. While carrying a water bottle around with you is highly recommended, we understand that it can be burdensome.  So there are other methods for beating the heat.

Here are ways to stay hydrated while travelling.

While water is the best solution to dehydration, certain foods will not only hydrate you, but help sustain the fluids in your body so you stay satisfied for longer. Potassium-rich foods and drinks like bananas and coconut water can help you stay longer hours without reaching for your water bottle every few minutes.

Avoid Sugary Drinks

Sugary drinks may quench your thirst initially, the sugars and artificial sugars siphon out your body’s water storage by making your organs work harder to process them. “Be especially careful of sugary drinks that are also caffeinated,” says Dr. Seema Marwaha, a specialist in Toronto. “They actually cause you to lose more water than you gain.”

Drink Coconut Water

Coconut water is ideal for hydration because it contains natural electrolytes and potassium levels comparable to a banana. “Especially on airplanes, “where it is easy to become dehydrated.” Though you can’t bring fluids through security, coconut water brands are widely available in airport terminals.

Eat Fruits with high Water content

Nutritionists recommends water-rich foods like pineapple, cucumbers, and watermelon for easy hydration, especially along with water-rich breakfasts like oatmeal. However, thin-skinned fruits like berries and cucumbers might make you sick when you travel. So fruits like pineapples, bananas, and avocados are safer to eat in countries without filtered tap water, and they pack in a lot of potassium, which enables better, longer-lasting hydration.

Eat Rice

According to Men’s Health, “super-absorbent rice acts as a vehicle for the majority of the water it was cooked in to help you replenish fluids, and the carbs help your body mop them up.” While you should be a little careful of rice dishes that are too salty, remember that sodium does help your body retain water.

The most obvious tip on how to stay hydrated? Drink water! Reusable water bottles, especially ones that have filtration systems in them, are great companions. Though they can be heavy, doctors and dieticians recommends drinking one or two cups of water when you wake up and before you go to sleep in your hotel or hostel, where you are certain the water is safe.