Healthy Habits: Avoiding Added Sugars
As a society, we’re consuming more sugar than ever before, and it’s taking a toll on our health. According to the American Heart Association, the average American consumes up to 22 teaspoons of sugar per day, which is two to three times the recommended daily limit. Not only does this excessive sugar intake lead to weight gain and tooth decay, but it also increases the risk of chronic diseases such as diabetes, heart disease, and cancer. The good news is that avoiding added sugars is easier than you think. By adopting a few simple healthy habits, you can reduce your sugar intake and improve your overall health.
1. Read Food Labels:
One of the most effective ways to avoid added sugars is by reading food labels. Food manufacturers often hide sugar under different names such as fructose, glucose, sucrose, corn syrup, dextrose, and barley malt. The closer sugar is to the top of the ingredient list, the more there is in the product. Look for products with 5 grams or less of added sugars per serving.
2. Drink Water Instead of Sugary Drinks:
Sugary drinks are a significant source of added sugars in the American diet. A single 12-ounce can of soda contains up to 10 teaspoons of sugar. Instead of drinking sugary drinks, switch to water, which is calorie-free and helps to keep you hydrated. Make it more interesting by adding lemon or cucumber slices or fresh herbs like mint.
3. Choose Whole Foods Over Processed Foods:
Whole foods like fruits, vegetables, whole grains, nuts, and seeds don’t contain added sugars and are packed with essential nutrients that support overall health. Processed foods, on the other hand, are often loaded with added sugars, preservatives, and other unhealthy ingredients. Choosing whole foods over processed foods will not only help you avoid added sugars but also provide your body with the nutrients it needs to function properly.
4. Use Natural Sweeteners:
If you have a sweet tooth, consider using natural sweeteners like honey, maple syrup, and dates instead of refined sugars. Not only do these natural sweeteners contain fewer calories than refined sugar, but they also provide antioxidants, vitamins, and minerals that are beneficial to your health.
5. Keep Sugary Snacks Out of Reach:
To avoid added sugars, it’s essential to keep sugary snacks out of reach as much as possible. Instead of having candy jars on your desk or sugar-laden cereals in your pantry, stock up on healthy snacks like fruit, nuts, and seeds. Keeping healthy snacks accessible will help to curb your sugar cravings and keep you on track towards a healthier lifestyle.
Conclusion:
Avoiding added sugars is essential for achieving optimal health and reducing the risk of chronic diseases. By adopting these simple healthy habits, you can reduce your sugar intake and improve your overall health. Remember to read food labels, choose whole foods, drink water, use natural sweeteners, and keep sugary snacks out of reach. With a little bit of effort, you can achieve your health goals and live your best life possible.