According to nutritionists, it is perfectly fine to incorporate whole foods with natural sugars like fruits into your diet. However, problems arise when people eat more sugar than they need, especially when they are trying to lose weight.
Eating too much sugar can lead to weight gain, acne, type 2 diabetes and may increase your risk of several serious medical conditions.
In addition to cakes and baked goods, sugar is hidden in many foods eaten every day. Here are 5 ways to cut down on sugar to help you lose weight.
1. Eat foods with natural sugars
Excess sugar is a major cause of obesity, diabetes, heart disease and many other diseases.
The American Heart Association says women should consume no more than 100 calories of sugar per day (about 6 teaspoons), and men should consume no more than 150 calories (about 9 teaspoons). One teaspoon of sugar is equivalent to 4 grams of sugar.
Not all sugars are created equal when it comes to health. Those guidelines only cover added sugars, which are added during processing and baking. For foods that contain natural sugars, like fruit and milk, the beneficial nutrients outweigh the sugar.
Replace added sugars like cookies, candy, and ice cream with foods that contain natural sugars, nutrients, and antioxidants, like fruit.
2. Portion control
Binge eating is a surefire way to hinder weight loss progress because not keeping track of your calorie intake can lead to overeating.
Whether it is considered a healthy food or not, too much of anything can be a bad thing. Practice portion control so you can keep track of your daily calorie intake and minimize overeating.
3. Quit sugary drinks
Sugary drinks are loaded with sugar, so ditch sports drinks, soda, and coffee shop favorites. Start by cutting back on these drinks and stick to water, soda, unsweetened tea, and coffee.
4. Read food labels
Be sure to read the ingredients on food packaging before consuming. Be aware of any products that contain sugar and choose brands that have no added sugar or very little sugar.
Read food labels to find out how much sugar is in the products you choose.
According to the American Heart Association, some added sugars on food labels include brown sugar, honey, raw sugar, molasses, syrups, fruit juice concentrates, corn sweeteners, invert sugar, and malt sugar. So check the nutrition label on that product.
5. Compare calories
Focus on adding quality foods. Think of 500 calories of a frosted donut and compare it to 500 calories of nutrient-dense whole foods, such as a freshly chopped green salad with eggs, avocado, nuts, and olive oil. These two 500 calories will definitely impact your health differently, and your body will process them differently.
Donuts are mainly made up of added sugars and saturated fats, which increase blood sugar levels without making the eater feel full or satisfied, leading to hunger and cravings. Meanwhile, salads provide many healthy nutrients that the body needs.
Source: https://giadinh.suckhoedoisong.vn/ban-da-biet-den-5-cach-cat-giam-duong-de-giam-can-nhanh-hon-17224101408231882.htm
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