Is Your Sugar Intake Too High? How to Check and Cut Back

Many people consume high sugar levels every day, often without their knowledge. While one can easily recognize sugar in desserts and sweets, many packaged and processed foods contain added sugars. These substances include ketchup, salad dressings, cereals, and even bread. In fact, the World Health Organization recommends less than 10% of an adult’s daily calories be composed of added sugars; this accounts for around six teaspoons for women and nine for men. Is Your Sugar Intake Too High? How to Check and Cut Back.

Is Your Sugar Intake Too High?

Over ingesting sugar can trigger many symptoms and health problems. If you feel that your sugar intake could be too high because you feel energy crashes all too often, crave sweets, feel moody out of the blue, or gain weight for no apparent reason, look out for these other signs: exasperating acne flare-ups and sullied sleep quality, and those horrid random headaches. Left unchecked, a high-sugar diet can bring about some nasty chronic disorders down the line, such as type 2 diabetes, fatty liver, heart disease, or problems with teeth.

Sugar-Reduction Tips That Are Simple and Effective

1. Read Labels Closely:
Begin by reading the nutrition label. Keep an eye on ingredients like corn syrup, sucrose, fructose, glucose, or anything ending with “-ose.” Most probably these are sweeteners.

2. Go for Natural Sweeteners:
Use natural sweeteners in moderation; honey, stevia, or jaggery would be better substitutes for white sugar. Avoid artificial sweeteners since they could have adverse effects over the long term.

3. Prefer Whole Foods:
Fruits are far better than fruit juices. Whole fruits are fiber-filled, so the sugar does not get fast absorbed, and keeps you feeling full longer.

4. Reduce Sugary Drinks:
Coke, sweetened coffee, and flavored water tend to have a very high sugar count. Try to substitute with herbal teas, infused water, or black coffee.

5. Cook for Yourself:
Cooking gives you control over the ingredients used in your meal. You could sweeten naturally with fruits or spices, say cinnamon.

ALSO READ: White Sugar vs Brown Sugar vs Jaggery: Which One is Best?

Limiting sugar intake doesn’t mean you need to do away with any sugar; rather, it means making smart and healthy choices. A gradual change in sugar intake and paying more attention to food labels may just give you more energy and keep you in good stead down the road as far as health is concerned.