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Quit Sugar- Tips to Quit Sugar for Healthier Diet Options

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Most humans consume far more added sugar than is necessary, therefore, quitting sugar is a good idea. Some folks might want to go even further and quit sugar from their diet.
Consuming excessive amounts of sugar might be harmful to your health.

According to research, the average American consumes between 55 and 92 grams of added sugar per day, which is equal to 13 to 22 teaspoons of table sugar and accounts for 12 to 16% of daily caloric consumption.

The Dietary Guidelines for Americans advise consuming no more than 10% of your daily calories from added sugars, which is a lot more than this.

The World Health Organization goes a step further and suggests that for optimum health, fewer than 5% of calories should come from added sugar.

Why Avoid Sugar?

Many adults consume significantly more sugar than experts advise. According to estimates from the National Institutes of Health (NIH), adults in the United States only obtain around 15% of their calories from added sugars. Even natural sugars, such as those found in foods like fruit and milk, are not included in this intake of sugar.

Injurious health issues linked to excessive sugar consumption include:

  • Heart Diseases
  • Type 2 diabetes
  • obesity
  • Metabolic syndrome
  • Chronic inflammation
  • High blood pressure
  • Dental plaque and cavities
  • High cholesterol level
  • Non-alcohol fatty liver disease

One can lower their risk of developing these diseases by cutting back on sugar in their diet.

A person can obtain all of their necessary vitamins and minerals without consuming additional calories by substituting high-sugar foods with wholesome alternatives. If they need to, it might also aid in their weight loss.

How much sugar can we consume?

According to Adrienne, the NHS recommends that adults consume a maximum of 30g (7tsp) of added (or free) sugar per day and that sugar should make up no more than 5% of total calories. In contrast, the average sugar intake in the UK is currently 100g (25tsp) per day, which is far more than the advised level. However, it’s incredibly simple to ingest too much sugar. She mentions a 100g serving of Special K as an example, which has 10g (2.6tsp) in it.

Suzie Sawyer, a clinical nutritionist with Feel Alive! Supplements, confirm that it’s incredibly difficult to stick to the advised dosages. For those who love fizzy beverages, one can of classic cola has 35g (about 9tsp) of sugar. Additionally, if you have a serving of Muller Greek Style Yogurt, which contains 22g (512 tsp) of sugar, you will consume far more than the daily suggested amount.

Nutrition labels tell you how much sugar a food contains:

  • high in sugar – 22.5g or more of total sugar per 100g
  • low in sugar – 5g or less of total sugar per 100g

Foods with less sugar, salt, and fat are simple to identify because of the color-coding scheme used in some packaging. In your purchasing basket, place more “greens” and “ambers” and fewer “reds.”

How long does it take to Quit Sugar?

Sugar is well recognized to be addictive and to affect the brain similar to some recreational drugs. You can start to crave it more after eliminating it from your diet. As dopamine levels fall, you may also experience low mood, anxiety, disturbed sleep, headaches, and exhaustion.

Although giving up sugar does not cause the same awful side effects as giving up caffeine, if you regularly consume the white stuff, you will probably notice its absence. People may experience severe sugar cravings over the first several days.

Additionally, when the body adjusts, they can experience their energy levels waning. However, taste buds can change and sugar cravings can go away in one to two weeks.

Tips to Quit Sugar for Healthier Diet

It is difficult to slash added sugar from your diet, but here we have some easy tips & tricks that will help you to stop eating sugar too much.

1. Cut off Sugary Drinks to  Quit Sugar

Sodas, sports drinks, energy drinks, sweetened tea, and coffee are the biggest source of added sugars in your diet. According to data from the federal government, 47 percent of added sugar in the American diet comes from sweetened beverages.

In short, flavored, liquefied sugar is what makes soda, along with sweetened sports drinks, energy drinks, and iced teas, so high calorie dense without providing sufficient energy.

In addition, beverages that many people consider to be healthy, like fruit juices and smoothies, can nonetheless have astonishing levels of added sugar.

For instance, a cup of cranberry juice cocktail  (271 grams) has more than 7 teaspoons of sugar per cup (31 grams).

Additionally, calories from drinks are not as readily absorbed by the body as those from food. Drink calories are quickly absorbed, which causes your blood sugar level to rise quickly.

Additionally, since beverages don’t make you feel as satisfied as real food does, people who drink a lot of calories don’t eat less to make up for it.

Just like other carbonated beverages, fruit juices can also contain a lot of sugar. Fruit juice is made by pressing the juice from the whole fruit, which releases sugar, which might harm your teeth.

A modest glass of fruit juice, vegetable juice, and smoothies shouldn’t make up more than 150ml of your total daily fluid intake. For instance, if you drink 150 ml of orange juice and 150 ml of smoothie in one day, you will have had 150 ml more than is advised.

Alternative of Soda to Quit Sugar

Many people who believe they are soda addicts are drawn to the beverage’s caffeine or carbonation. Caffeine can be obtained through coffee and tea, whether they are mildly sweetened or unsweetened, and carbonation can be obtained from plain or flavored seltzer.

Consuming fewer sugar-sweetened beverages can aid in weight loss and enhance general health.

Here are some naturally low-sugar beverages that are healthier:

  • Black or green tea
  • coffee
  • herbal teas
  • unsweetened sparkling water

2. Don’t Take Sugary Desserts

The majority of desserts don’t have a lot of nutritional value. They include a lot of sugar, which raises blood sugar levels and can make you feel hungry, fatigued, and like you want more sugar.

Cakes, pies, doughnuts, and ice cream are examples of desserts made with grains and dairy that make up more than 18% of the added sugar consumed in the American diet.

low sugary desserts include;

  • fresh fruit
  • Greek yogurt with cinnamon or fruit
  • baked fruit with cream
  • dark chocolate (70% cocoa or higher)

Is eating whole fruit a benefit? Fresh or baked fruit can replace desserts that are high in sugar, helping you consume less sugar while consuming more fiber, vitamins, minerals, and antioxidants.

3. Avoid Sauces  with Added Sugar

Most kitchens have sauces like ketchup, barbecue sauce, spaghetti sauce, and sweet chili sauce. The majority of people are unaware of their sugar content, nevertheless. For instance, barbecue sauces have fructose corn syrup that most the people don’t know.

About 1 teaspoon (5 grams) of sugar is present in a 1-tablespoon (17-gram) portion of ketchup. Ketchup is therefore 29% sugar, which is more sugar than ice cream.

To reduce the number of sugars that are concealed in these items, look for condiments and sauces that are marked “no added sugar.” here are some examples of the products that contain no sugar;

  • Maille dijon mustard
  • Gulden’s spicy brown
  • French’s Yellow Mustard
  • Prego’s Marinara
  • Victoria pasta sauces
  • Vlasic Kosher Dill Pickles
  • Newman’s Own Classic Oil and Vinegar salad dressing

Herbs and spices, chile, mustard, vinegar, pesto, mayonnaise, and lemon or lime juice are other seasoning choices that are naturally low in added sugars.

4. Take Whole Foods to Quit Sugar

A person on a sugar-free diet should also try to get whole food. No processing or refinement has been done to whole foods. Additionally, they don’t include any additives or other artificial ingredients. These foods include;

  • vegetables
  • legumes
  • whole grains
  • nuts & seeds
  • fish
  • fruits
  • poultry, lean meats

Ultra-processed foods are at the other end of the spectrum. It can be challenging to limit your intake of these prepared foods because they are loaded with salt, sugar, fat, and chemicals in combinations that are designed to taste fantastic. Examples of these ultra-processed foods include;

  • chips
  • soft drinks
  • sugary cereals
  • fast food

5. Take Full-Fat Foods

There are low-fat versions of all of your favorite foods, including salad dressing, yogurt, and peanut butter.

It could feel natural to choose these low-fat options over the full-fat ones if you’ve been told that fat is bad, especially if you’re attempting to lose weight.

The disconcerting reality is that they typically include more sugar and occasionally more calories than their full-fat equivalents.

For instance, a serving of low-fat vanilla yogurt weighing 6 ounces (170 grams) has 144 calories and 24 grams of sugar.

The same quantity of full-fat plain yogurt only has 104 calories and 8 grams of naturally occurring milk sugar.

It has also been demonstrated that excessive sugar consumption contributes to weight gain, which defeats the purpose of choosing a low-fat cuisine in the first place.

It’s frequently wiser to pick foods with more fat while trying to reduce your sugar intake. However, be sure to check the ingredient list so you can choose wisely.

6.  Breakfast

The riskiest meal of the day for sugar is breakfast. Numerous morning bowls of cereal that seem healthful are loaded with sugar.
Consider switching to cereals with less sugar or those without any added sugar, like:

  • plain porridge
  • plain wholewheat cereal biscuits
  • plain shredded wholegrain pillows

There are two main ways to prevent breakfast from turning into a morning snack. The first is for those who can’t contemplate doing without a breakfast of toast or cereal made of grains. You must exercise extreme caution if you fall into this category because processed grains frequently include sugar.

Several cereal-based meals with no or little sugar include:

  1. Bread. Several pieces of bread lack sugar (like Ezekiel 4:9 Whole Grain). A broader list of products (including Sara Lee Whole Wheat and Nature’s Own Whole Wheat) have one gram or less of fat per slice. A rising number of retailers now carry authentic Middle Eastern bread like pita and lavash, which are particularly excellent choices.
  2. Cheerios. They have low sugar content.
  3. Plain oatmeal. Add some fresh fruit and, if necessary, a sprinkle of brown sugar to give it flavor.

Try adding less sugar if you usually add it to your cereal. A simple method to get some of your five a day is to eat a smaller piece and add some chopped fruit, like a pear or banana.

Try wholemeal or granary bread, which has more fiber than white bread, if toast is your go-to breakfast item, and sees if you can get away with using a bit less of your typical spreads, such as jam, marmalade, honey, or chocolate.

7. Avoid Simple Carbohydrates  to Quit Sugar

A lot of sugar-free diets advise against consuming simple carbohydrates. White rice, white pasta, and white flour all qualify as simple carbohydrates.

The carbohydrates in these foods are easily converted by the body to sugar. The blood sugar levels rise as a result of this process.

Whole grain alternatives can typically be used in place of simple carbohydrates.

8. Avoid Artificial Sugar  to Quit Sugar

In the diet sector, there is debate regarding artificial sugars. They have less or no calories yet are sweeter than sugar.

However, using artificial sweeteners might deceive the body into believing it has consumed sugar. This could make someone’s sugar cravings worse and make it harder for them to maintain a sugar-free diet

For this reason, a person on a no-sugar diet should stay away from artificial sweeteners like:

  • Equal
  • NutraSweet
  • Sweet’N Low
  • Splenda

The chemical names of these sweeteners can also be found on ingredient lists, particularly in foods that are touted as being low in sugar, calories, or diet-friendly.

Names of chemicals include:

  • sucralose
  • saccharin
  • acesulfame K or acesulfame potassium
  • neotame
  • aspartame

9. Check Sugar in Canned Foods

Although they can be an affordable and practical addition to your diet, canned foods can have a lot of added sugar.

Sugars occur naturally in fruits and vegetables. However, since they don’t affect your blood sugar the same way additional sugar does, these typically aren’t a problem.

Avoid canned items that are syrup-packed or include sugar as an ingredient. Choose fruit with the “packed in water” or “no added sugar” label because it already has enough sweetness.

If you buy fruits or vegetables in cans that contain added sugar, you can get rid of some of it by giving them a quick rinse in water before eating.

10. Snacks

Too often, snacks become yet another dessert. Snacks without added sugar, such as fruit (fresh, canned, or frozen), unsalted nuts, unsalted rice cakes, oatcakes, or handmade plain popcorn, are healthier options.

You might start by having fewer of your favorite flavors if you’re not ready to give them up. Try consuming 1 biscuit in place of 2 at once. Share the second bar if your snack contains two, or preserve it for another day.

When shopping, keep an eye out for versions of your favorite treats that are lower in sugar (and fat). Purchase more manageable packets, or just choose the regular-sized bag rather than the family-sized one.

Here are some popular foods that have fewer calories as alternatives:

  • Replace biscuits with unsalted rice cakes, oatcakes, or oat biscuits, which are also high in fiber.
  • A plain currant bun, fruit scone, or malt loaf can be substituted for cakes. Use them sparingly or pick lower-fat and lower-sugar types if you do add toppings or spreads.
  • Cereal bars- Despite their impression of being healthy, many cereal bars can contain significant amounts of sugar and fat. Watch out for bars with less salt, sugar, and fat.
  • Replace chocolate with a lower-calorie hot chocolate drink. Additionally, chocolate with coffee and chocolate with malt are both available.

Dried fruit is a great example. Fiber, minerals, and antioxidants are abundant in it. You should moderate your intake to avoid overindulging because it also includes high amounts of natural sugar (and some forms may be “candied” with additional added sugar).

Some healthy low-sugar snack ideas include;

  • nuts and seeds
  • no-sugar-added jerky
  • hard-boiled eggs
  • fresh fruit

11. Take More Protein to Quit Sugar

Increased appetite and weight gain have been linked to a high sugar intake. In contrast, a diet that is strong in protein and fiber and low in added sugar may have the opposite effect, encouraging fullness and decreasing appetite.

It has also been demonstrated that protein immediately lowers appetite. According to one study, adding 25% more protein to the diet lowered cravings by 60%.

Stock up on nutritious foods high in protein to squelch sugar cravings, such as meat, fish, eggs, full-fat dairy, avocados, and almonds.

12. Read the labels of the Product to Quit Sugar

Consuming less sugar requires more effort than simply avoiding sweet meals. You’ve already seen that it may be found in odd foods like granola and ketchup.

Thankfully, added sugars must now be disclosed on product labels by food manufacturers. On items that contain them, added sugars are mentioned under total carbohydrates.

As an alternative, you might look for sugar on the ingredient list. Since ingredients are presented from the highest amount to the lowest amount utilized by weight, the more sugar is included in an item, the higher up on the ingredient list it appears.

People need to be aware that any substance with the prefix “-ose” in the ingredients list is a form of sugar. These elements include, for instance:

  • glucose
  • fructose
  • sucrose
  • maltose

Summary

A diet heavy in added sugar can be detrimental and is linked to a number of chronic diseases, including type 2 diabetes, obesity, heart disease, and cancer.

You should be mindful of the hidden sugar in several other typical meals, such as sauces, low-fat foods, and processed snacks, in addition to limiting obvious sources of sugar in your diet like sweets and beverages.

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