According to the World Health Organization, in a daily diet, sugar should not account for more than 10% of caloric demand.Meanwhile, other studies prove that we eat it even in the amount of 25 teaspoons per day.This is far too much, and excess sugar in the diet can cause many diseases, including obesity.How to reduce sugar intake?Here are a few ways to eat healthier and just as tasty.
How many times a day do you drink coffee or tea?If you add a few teaspoons of sugar each time, your caloric balance grows in the blink of an eye.One flat teaspoon of sugar contains up to 20 kcal, and it does not provide a feeling of satiety for a moment.The resignation of sugaring drinks also has a different purpose, which will allow you to lower the sweetness threshold, thanks to which healthy sweets and cakes will be perceived as sweeter.How to give up the sweetening of coffee?Start by reducing the doses of sugar, and eventually you can eliminate it completely.Another method will appeal to the method of jumping into deep water and reaching for unsweetened drinks.We guarantee that the bitter coffee and tea is very tasty!
Here you can read: How I stopped eating sweets
We will not discover America if we write that sweets are sugar.We love them, however, and it’s hard to give up so much pleasure.Sweets accompany us during holidays, celebrations, trips to cafes with friends or during evenings, when we want to improve our mood.Since it is so difficult to give up on them, they should be limited first of all.Instead of a whole chocolate bar, eat a few cubes.Choose also such sweets that you can not eat a lot.Example?You will enjoy hard caramel for much longer than a soft chocolate candy.The sticky chocolate cake will be more difficult to penetrate than the melting in the mouth of the praline.
Reach healthy replacements for sweetness
Do you feel like sweet?You do not have to choose sweets full of sugar.We owe sweet taste not only to sucrose or glucose-fructose syrup.On the market you will find plenty of snacks sweetened with natural fruits, such as bars, which give sweetness dates or dried fruits.You can also use the recipes for diet cakes, for example, tomato gingerbread or low-calorie carrot cake.We guarantee that even the biggest gay will not be disappointed and can be fooled.Appetite for sweet also satisfies also protein sheiks in various flavors.Not only that they do not contain sugar, they are a very good source of protein that supports weight loss.
Choose low-calorie alternatives to sugar
Sugar does not have a monopoly on sweetness.Sweet taste can be obtained even with … alcohol!Because, in fact, it is a popular replacement for sugar, or xylitol.It contains not only fewer calories than sugar, but also prevents the development of caries, promotes diabetics and helps in the elimination of plaque. However, low-calorie sugar substitutes are more.These include, for example, stevia and erythritol, which we wrote about in our article.
Do you think that sugar is only found in sweet products?It’s a mistake!The whole mass of sugar lurks also in food products, after which we would not expect it, also salty or … bitter!An example of this is sauces or salty snacks, where sugar is mentioned at the beginning of the list of ingredients.One should also pay attention to seemingly healthy products.Full of sugar can be, for example, flavored waters (which are actually ordinary sweet drinks with a transparent color), breakfast cereals recommended for children, fruit yoghurts or jams consisting of half of sugar.
Sugar has many names
You choose a snack, you look at the store and you get a glare on the list, there is no sugar!Maybe you’re dealing with a really healthy candy bar, but most likely the producer is trying to mislead you.Sugar is hidden in many forms, more or less healthy.It may be in the form of a glucose syrup, a fructose syrup, a glucose-fructose syrup, a maltose, a dextrose, a glucose, a maltodextrin, an xylose, honey, as well as beet sugar, maize, palm, cane, coconut, brown, invert or fruit.
How to remedy this? Check not only the list of ingredients, but also the calorie table.Sugars are specified from the carbohydrates contained in the product and are excellent information for all people, not just those on a diet.
And what about fruit?
Some fruits contain a lot of sugar, that’s a fact. An example is a banana, which in 100 grams contains 22 g of carbohydrates and up to 97 kcal. Does this mean that it is also worth giving up fruit? Absolutely not! They are a very important source of vitamins and minerals, and their presence in the diet should not be worried.Among othersbecause they also contain a large amount of fiber, which prevents rapid burst of insulin and regulates metabolism. The fructose contained in fruit also affects the body completely differently than the fructose added to the products. However, if you are worried that the calories obtained from fruit may disturb your calorie balance, reach for those fruits that contain the least.Here you will find a list of low-calorie fruits.
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