How To Control The Amount Of Sugar In The Diet

First of all, it should be remembered that our body does not need refined sugar at all . This product does absolutely no good to a person, supplying only empty calories.

Danger of sugar for health

Acting on the body slowly throughout life, sugar causes tangible damage:

• Addictive.

• Contributes to the aging of the body.

• Stimulates the nervous system.

• Affects the heart muscle.

• Washes out B vitamins and calcium.

• Causes rapid deposition of fat.

In addition, a large amount of carbohydrates can increase the accumulation of fat in the liver, which also increases the risk of developing type 2 diabetes.

Hidden sugar

In addition to the direct consumption of this product , our body gets a large amount of hidden sugars from seemingly unexpected products , for example, sauces, low-fat products , yogurts, canned fruits and vegetables.

A large amount of sugar stimulates the process of glycation of proteins, which negatively affects the condition of blood vessels, increasing the risk of blood clots and the formation of atherosclerotic plaques.

Because this product affects the pleasure center, some people find it difficult to stop and control their sweet intake. Thus, a person begins to need more and more sugar-containing products to get pleasure and relieve stress.

How to control the amount of sugar

If you monitor your health and want to control the amount of sugar you consume, make it a habit to follow a few simple rules.

• Study the composition of the products you buy: not only sweets and pastries, but also sauces, drinks, etc. If possible, reduce the consumption of products containing hidden sugar , use sugar substitutes in reasonable quantities.

• Replace as much (and ideally - completely) all sugary drinks with plain water or drinks without sugar .

• Instead of industrial sweets, eat fruits and berries for dessert. Although some fruits contain enough sugar and calories, do not forget that they also contain many biologically active compounds that have a positive effect on health. However, do not indulge in the consumption of fruits such as pomegranate, grapes, figs and dates.

• Minimize the amount of sugar in the food you prepare at home. Yes, sugar in baking can be replaced with sweet fruits or berries.

• Follow your sleep schedule. A study by The American Journal of Clinical Nutrition showed that the amount and duration of sleep affect the reduction of consumption of simple carbohydrates.

How to control cravings for sweets

Pay attention to products that help regulate blood sugar levels:

• Green leafy vegetables. Spinach, various types of cabbage and salads.

• Berries In addition to pleasant taste properties, they contain a large amount of antioxidants and fiber, which is absolutely beneficial for the body.

• Chia seeds are a superfood that has a positive effect on most chemical processes in the body.

• Citrus fruits.

• Whole grain products . Due to slow absorption, they provide long-lasting satiety, prevent blood sugar spikes , and have a low glycemic index (compared to white bread).

Sugar is not the most useful product , but each person's body uses the obtained resources differently. Also, don't forget that we consume a lot more simple sugars than we think, mostly because they are often hidden in processed foods .