Consuming sugar in high quantities comes with its own set of risks. However, reducing added sugar does not have to mean sacrificing taste. You can easily enjoy delicious meals while reducing your sugar intake by adopting a few straightforward strategies.
Substituting refined sugar with pure maple sugar can also be a healthy option since it can reduce several cardiometabolic risk factors in humans. Maple sugar contains several natural compounds, including polyphenols, that are known to prevent disease in part through their anti-inflammatory effects.
Natural sugars are found in many foods such as bananas, dates, and apples. Fruits contain fructose, but they’re also high in fibre, providing a balanced combination of nutrients for your body.
Here’s how you can cut down on sugar in your diet.
1. Choose whole, unprocessed foods such as fresh fruits, vegetables, whole grains, and legumes to enjoy natural sweetness while benefiting from essential nutrients and avoiding hidden sugars.
2. Cut down on sugary drinks by switching to healthier options like infused water with citrus fruits or berries, herbal teas, or sparkling water with fresh fruit for a refreshing and sugar-free alternative.
3. Carefully read food labels to monitor sugar intake by checking the FDA’s updated labels for total and added sugars, scrutinizing ingredient lists for hidden sugars like high-fructose corn syrup, and opting for unsweetened or lightly sweetened food versions for a healthier diet.
Gradually reduce sugar in recipes by initially cutting it by 25% and continuing to decrease it over time, allowing your taste buds to adapt to less sweetness and making healthier choices more sustainable.
