How to reduce sugar consumption?

The consumption of sugar is one of the great risks for the development of complex diseases. It is evidenced that It represents a health risk to consume it above the recommended. However, despite its potential danger, it is one of the ingredients most used by the industry for the production of food products.

This makes sugar an excessively present food in the usual diet, whose consumption should be reduced to the maximum. A decrease in sugar intake It would reduce insulin resistance and the chances of suffering from diabetes, obesity and cancer. For this it may be a good idea to use the strategies presented below.

Change processed for fresh products

The vast majority of processed products carry sugar in their composition. Either simple sugar, cane, coconut, honey, etc. All these ingredients involve great pancreatic stress and damage to the body.

In this way, the simple fact of changing processed foods for fresh products It contributes significantly to reducing daily sugar intake. In addition, fresh products often provide proteins, vitamins and antioxidants essential for the proper functioning of the body.

However, not all processed products are harmful. There are some exceptions such as, for example, can legumes. Those processed whose treatment primarily serves to improve product preservation tend to be a good option to include in the daily diet.

Do not be fooled by labels

On many occasions the industry uses euphemisms of the word "sugar" to sell a product as healthier when it is not. Sugar as such can be called by different names, all of them with the same meaning.

Thus, cane, coconut, honey, panela sugar, among others, they are variants of sugar that involve the same pancreatic stress and the same health risks as white sugar as such.

For this reason, it is essential not to be fooled by labeling and study the ingredient lists with magnifying glass, before deciding to buy a product instead of another for looking healthier.

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Eat less to lower sugar consumption

Eating less reduces the chances of daily sugar intake being excessive. It may seem obvious, but too many people eat above their daily requirements.

To achieve this goal, many strategies can be used: from intermittent fasting, weighing food or simply being careful with the quantities and stop eating when appetite ceases.

Emotionally detachment from food, and not get carried away by its organoleptic quality, is a point in favor when measuring what we eat and eliminating excesses.

Further, This situation will help us choose healthy and necessary foods, instead of rich foods that are usually full of sugar and excipients not recommended for health.

Learn when sugar consumption can be interesting

After all, sugar is a nutrient. Its function is fundamentally energetic and, therefore, when consuming it, it is a factor that must be taken into account. It can be interesting to make a sugar intake in the moments before the sport or even once it has started.

Thanks to this nutritional strategy, sports performance can be improved and fatigue can be prevented. Therefore, when consuming processed or sugary substances, It is always better to do it in the moments surrounding the sport, than on a day when the activity will be sedentary.

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conclusion

The consumption of sugar is one of the great scourges of health. Outside the sports field, where sugar intake may become necessary, The daily intake of this nutrient is usually excessive. This phenomenon has dire consequences for health and measures need to be taken.

For this, it is a good idea to reduce the consumption of processed products and increase that of fresh products. Likewise, It is convenient to read product labels to avoid possible deceptions when making choices. In any case, the best solution for this problem is food awareness and education from the early stages of life.