Sugar Consumption: 5 Healthy Ways To Cut Down Your Sugar Consumption In 2023


1. Cut back on juices and colas
Packaged juices and carbonated drinks contain a lot of added sugarπ–you know that already. But did you know that Harvard T.H. Chan School of Public Health found that people with an increased consumption of sugary beverages have a higher risk of type 2 diabetes?

On the other hand, a Johns Hopkins Bloomberg School of Public Health study conducted in the US found that reduction of consumption of sugar-sweetened beverages was associated with weight loss. Thus, moving from sugar-laden drinks to water infused with mint and cucumber, herbal teas, or unsweetened tea or coffee is the right way to go.

2. Avoid calorie-dense desserts
Desserts are loaded with sugars which often cause blood sugar levels to spike up in the body.So cakes,pies ,doughnuts, and co-which are sweet enough to make your teeth hurt–should be phased out from your diet.

To all the candy lovers out there — Please no binging.

Don’t worry–you can still satiate your sweet tooth with healthy alternatives like fresh fruit, yogurt, baked fruits and cream, and dark chocolates.

3. Ketchup is sweeter than you think that it is, so use it in moderation
Ketchup often contains a lot of added sugars to preserve the condiment. So, if you’re looking to reduce overall sugar consumption–put that down that ketchup bottle. To add taste to your snacks and such, use sauces, fresh or dried herbs, seasoning mix, yellow mustard, vinegar, or pesto.


4. Be friends with whole foods
Whole foods, especially fruits, are usually devoid of additives and other artificial substances making them a healthy alternative. Cooking from scratch and not relying on pre-mixes and canned sauces can also help reduce your sugar intake.

5. Break up with breakfast cereals, like right now!
A study by the University of Otago in New Zealand found that eating too much-added sugars through breakfast cereals and beverages leads to obesity. And trust us–breakfast cereals have a lot of them.

Instead, opt for oatmeal with chopped fruit; boiled, poached, or scrambled eggs; or fruits for breakfast instead.

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