Sugar is needed for the human body to function. But many of us consume too much — and from the wrong places. The human body has the ability to transform carbohydrates into glucose, a form of sugar that is used for energy. We can also obtain natural sugar from fruits, vegetables and dairy — all foods full of beneficial nutrients. Little-to-no added sugar is needed for a healthy diet. Unfortunately, studies show that 80 percent of sugar intake comes from packaged and processed foods. This is what the USDA calls added sugar, which increases the risk of tooth decay, weight gain, hypertension, diabetes and heart disease. The recommended daily sugar intake for adults is 25 grams, while the average American consumes 111 grams of added sugar per day. Here are a few tips to increase your consumption of natural sugars and reduce your intake of added sugar.
Read Nutrition Facts
The average American consumes more than 350 empty calories per day of added sugar. Common food items such as bread and condiments can be full of added sugars even though they don’t taste sweet. One way to be more aware of this is to read food labels for amounts of added sugar and any ingredients that end in “-ose” — those are sugar, too. Most food labels order ingredients based on how much is used. If sugar appears toward the top of the list, then it would be beneficial to look for a healthier alternative.
Gradually Reduce Sugar Intake
Whether its soda, sugary snacks or dessert, you can significantly lower your sugar intake without fully excluding it from your diet at first. Rather than consuming five sodas a week, reduce the number by one each week. Although this may be challenging, it will make the transition easier and you’ll be more likely to succeed. As you cut excess sugar out of your diet, your body and taste buds will adjust, and you will begin to notice the sugary treats you used to enjoy now taste too sweet!
Don’t Drink Sugar
Many popular drinks are loaded with added sugars and artificial sweeteners that lead to an increased risk of health problems. Soda, fruit juice, energy and sport drinks, bottled tea and coffee all contain large amounts of added sugar and can be difficult to give up. Drink plenty of water instead. Staying hydrated can help reduce cravings and appetite and significantly reduce your daily sugar intake.
Eat More Often
One simple change you can make to your daily eating habits is to eat more frequently. Eating smaller portions and healthy snacks will keep you satisfied all day, curbing cravings. Health professionals suggest eating snacks that are full of protein and healthy fats — avocados, boiled eggs and nuts. As you begin to substitute low-quality foods with healthy snacks, your body will become accustomed to a low-added-sugar diet.
Am I a Candidate?
Determine if you are at risk for developing or already have symptoms for venous disease.