Uncategorized · May 23, 2021

How to cut down on sugar?

Dr. Shelly Sharma

We are all aware of the  the negative effects excessive sugar consumption can have on our health. Excessive intake of sugars increases the production of fat in the body. Increased production of fat in the body specifically in the liver is a significant first step towards the development of such common diseases as type-2 diabetes mellitus and fatty liver.

The World Health Organization recommends limiting daily sugar consumption to around 50 grams or less (approximately equal to ten teaspoons of sugar). These simple steps will help you to limit your dietary sugar intake.

Supplement desserts with fruits. Cut down on added sugar by supplementing cookies, cakes and chocolates with variety of cut fruits which have naturally occurring sugar along with high amounts of fiber, essential minerals, and antioxidants. Since the sugars in fruits are bound in a matrix of fiber, it slows digestion and limits rapid spikes in blood sugar levels.

Cut down on carbonated drinks. These are high on sugar content and add calories to your diet. For eg 1 can of coke has approximately 9 teaspoons of sugar which is almost equivalent to the daily permissible dose of sugar as recommended by WHO.

Added sugar can be listed in food labels under various names such as brown sugar, corn sweetener, corn syrup, fruit juice concentrates, high-fructose corn syrup, honey, invert sugar, malt sugar, molasses and syrup sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose). You should try and limit or decrease intake of food substances having added sugar.

Be Aware. On the food labels, the number of grams of sugar per serving as well as the total number of servings are mentioned. You should be aware of the serving size, and if the normal amount is three or four servings, you can easily consume 3 to 4 times of sugar per serving.

Know where the sugar is. its a common notion that sugar intake is mostly in form of sugary drinks and from beverages such as tea and coffee, which is true to a large extent. But what we should also know is that sugar is added to countless food products, including breads, breakfast cereals, dairy-based foods, salad dressings, sandwich spreads, and sauces. The uses of adding sugar is not just to impart sweetness but it also extends the product shelf life and has other attributes like it adds to the texture, body, color, and browning capability of food. Be aware to look for sugar content on these products too.

We at DoctorMinutes recommend you to limit your daily sugar intake and not to cut it off completely, as cutting it off completely may result in rebound eating, which is not healthy.

This information is for general guidance and reflects the opinions and experience of the author. It is not intended to replace specialist consultation or provide treatment advice for specific cases.