6 tips for reducing sugar

6 tips for reducing sugar

It is well known that too much consumption of free sugar can have a detrimental effect on our body. By free sugar “one understands among other things glucose (glucose, dextrose), fruit sugar (fructose), household sugar (saccharose) as well as malt sugar (maltose) or also sugar, which occurs in honey, syrups, fruit juices and fruit juice concentrates.” [1]  We often deliberately sweeten food or drinks like coffee or muesli ourselves. But above all, sugar is hidden in processed foods.6 tips for reducing sugar

The World Health Organization (WHO) recommends to not consume more than 5 to 10 teaspoons of free sugar per day. 10 teaspoons correspond to 50 g of sugar.

So how can we make sure that our own sugar consumption is kept as low as possible? We have put together 6 tips for reducing sugar for you today:

  • Identify hidden sugar: When you buy processed foods such as yogurts, cereals or juices, look closely at the ingredients on the label. Sugar often hides where you don’t expect it.

 

  • Enjoy drinks unsweetened: The best thing to do is to drink water and unsweetened tea. But if you don’t want to do without taste, infused water is a great alternative. Prepare one liter of water and add a handful of your favorite ingredients such as lemon, mint, berries, ginger, cucumber, etc. Let your infused water steep for an hour before you enjoy it.

 

  • Reduce or replace sugar when baking: When you bake a cake, be sure to reduce the amount of sugar to 1/3. You can also replace it with bananas or unsweetened applesauce.

 

  • For dairy products, use the unsweetened version: natural yoghurt, buttermilk or curd. The same applies to the vegan alternatives: buy soy/almond/lupine yoghurts etc. unsweetened. You can sweeten them with fresh fruit or fruit purees.

 

  • Reduce the desire for sweets: By eating foods that already taste sweet, your craving for sweetness may be reduced. Certain vegetables, such as pumpkin or carrots, as well as grains (such as millet, oats, or spelt) already have a sweet taste. Even by chewing for a long time you will remain satiated and the desire for “sweets” will decrease.

 

  • Healthy snacking”: If you still want to snack something, try it with whole and fresh fruit Or even with fruit purees. Dried fruits such as dates or raisins also taste sweet. But you can just as easily make sugar-free energy balls and then enjoy them. You can find the recipe on our blog.
Sources

https://www.dge.de/presse/pm/empfehlung-zur-maximalen-zuckerzufuhr-in-deutschland/

[1] https://www.ages.at/themen/ernaehrung/who-zucker-empfehlungen/

2020-01-07T10:45:50+00:00January 7th, 2020|useful information|0 Comments

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