Can't resist the temptation of sweets? Nutritionists teach you 8 ways to reduce sugar intake

Everyone knows that fat comes from the mouth, but we can’t give it up. Especially many people are addicted to sweets and cannot resist desserts after meals. What should we do? Nutritionist Gu Zhongyi believes that excessive intake of sugar will impact blood vessels and accumulate fat. Obesity will increase the risk of various chronic diseases and even cancer and cardiovascular diseases, and will also cause tooth decay. But quitting sugar is always so difficult. The love of eating sugar is an instinct brought to us by evolution. It is indeed difficult to resist it. However, you might as well try the following methods:

1. Ensure calorie intake

Make sure you maintain a certain calorie intake and don't always be hungry. Take some foods rich in protein and fat. These ingredients are absorbed relatively slowly and can make your blood sugar more stable, so you are less hungry and your craving for sugar is reduced. Likewise, don't go to the store when you're hungry, as you're more likely to buy more food and are less picky about the nutritional value of the food.

2. Replace desserts with healthy and natural foods

Replace sweets with fresh fruit, Greek yogurt, dried fruit, and dark chocolate.

Many desserts actually have no nutritional value. Apart from pleasing your taste buds and satisfying you by quickly raising your blood sugar, they have no benefits for your health. Although the above snacks also contain some sugar, they are also rich in vitamins, minerals and various antioxidants.

3. Don’t use sugary sauces

Many barbecue sauces, chili sauces, and ketchup contain a lot of sugar, which can be replaced with some fresh chilies, or mustard, vinegar, or garlic.

4. Choose low-fat foods carefully

Many times people choose low-fat foods in order to lose weight, but they don’t realize that while companies reduce the fat content of food, in order to maintain the taste and ensure sales, they often add sugar, which is more harmful to health. The most typical example is yogurt products. Milk itself contains a certain amount of lactose. For the sake of taste, many companies will add about 7% refined sugar, which will greatly reduce the nutritional value of the entire product. In comparison, it is better to buy foods made with whole milk, such as latte, which is much better than sweets and cold drinks as long as you don't add sugar.

5. Eat less processed foods

Eat more whole foods, such as whole grains, whole grains and beans, and eat less processed foods, because processed foods often contain a lot of sugar for taste.

6. Be wary of “health foods”

For example, mixed nuts and dried fruits sound very healthy, but in fact the ingredients used, such as cranberries, are likely to be candied and still fall into the category of added sugar, so don't be fooled by the healthiness of these snacks.

Many people are often afraid of preservatives and antioxidants in the ingredient list. In fact, sugar is a primitive "preservative". In ancient times, people used processing methods such as sugaring, salting, and drying to ensure that food did not spoil. With the development of modern food science, we have discovered many ingredients that can inhibit the reproduction of pathogenic bacteria in trace amounts, which is why preservatives came into being. In addition, oxidation can also cause food to spoil, which gave rise to the food additive antioxidants, which are often used in soybean oil, which is rich in unsaturated fatty acids and easily oxidized.

Some people are afraid of additives, but there is no need to be. Many of the protagonists in food incidents exposed in the past, such as melamine and industrial gelatin, are illegal additives, and the country has standards and monitoring for real food additives.

7. Make your own healthy snacks

If you are still worried about processed foods, you can bring some healthy snacks with you, such as homemade baked whole-wheat cookies, or prepare some milk and fruits in the office to satisfy your hunger.

8. Reasonable breakfast choices

Breakfast cereals are very common and contain a lot of sugar. After all, companies have to cater to everyone's tastes. You can choose to cook pure oatmeal porridge and pair it with Greek yogurt and boiled eggs for breakfast. Once again, I would like to remind you that even if you are eating whole grains without added sugar, don’t think that more is better. The total amount still needs to be controlled.

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