Hello, friends. Today we will talk about such a popular and harmful product like sugar. Which not only promotes fat accumulation but also increases the risk of developing dangerous diseases. And most importantly, let’s consider a few simple tips on how to reduce its daily use.
According to the World Health Organization, the daily sugar consumption rate should not exceed 10% of the total calorie intake, which is about 50 grams. Provided there are no sugar-related illnesses.
For example, 1 small can of cola contains 40 grams of sugar.
Ideally, a formula of 5% of total energy consumption should be followed. That’s about six teaspoons. But it is important to understand that this is not about sugar, which is found in fruits and vegetables.
Study the composition of the products.
Did you know that sugar has more than 60 names And in most cases, manufacturers do not mark its presence on the product label, in simple terms – sugar. And here’s a small part of it, his synonyms.
- Nectar agave
- Barbados sugar
- Barley malt
- Barley malt syrup
- Cane juice
- Cane juice crystals
- Carob syrup
- Corn sweetener
- Corn syrup
- Dry corn syrup
Carefully study the composition of the products to correctly calculate sugar consumption.
A natural replacement.
Try to replace sweet products with natural and whole products. Where sugar is present in its natural form. For example, fruits, vegetables, legumes, nuts, seeds, wholemeal products.
We drink sugar more than we eat.
And it is. When we drink drinks with high sugar content, we are not able to control the amount of sugar. And as a rule, it is the drinks that contain the largest amount of sugar.
In 1 cup of grape juice, contains about 8 spoons of sugar. Naturally, this is a purchased industrial juice.
Many of us like to drink sweet tea, on average it’s 3 sugars per mug. Three cups of tea a day and that’s 37.5 grams, and the taste is a couple of candies or a cake. And you’re already far above the norm.
Don’t keep the candy out in plain sight, provoking yourself. Sometimes we don’t even notice how we start, for example, eating candy just because it was right under our noses.
Don’t tempt yourself. Try to get the sweets out of sight.
Better yet, don’t buy these products. But in case you want to make a sweet meal, you can prepare the dish described below in advance.
I’ve got a spare in case of a breakdown.
Buy 1 ripe banana and cut it into 2 pieces. Wrap it in foodstuff film and put it in the freezer. Before use, rub a piece of black chocolate on the grater and sprinkle it on top. And it’s gonna be a great natural replacement.