Last week, I spoke about the trouble with too much sugar. And, let’s face it, it wasn’t a pretty picture. Eating more sugar than you need can lead to weight gain and a whole list of related health problems including heart disease and diabetes. So, it’s a really good idea to cut down on sugar, especially those tricky free sugars – extra sugars found in processed foods or those that we add to our meals.
But cutting down on sugar can be harder than it looks. Lots of sugar is hidden in ready meals, or in everyday staples. Sugar is also highly addictive which can make reducing your intake as tough mentally as it is physically. The good news is, it can be done. By taking small, simple steps to slowly reduce the sugar in your diet you can keep your sweet tooth under control.
Try these easy tips to keep your sugar levels in check.
Make Meals From Scratch
The easiest way to cut out free sugars is to take control of your eating. By making meals from scratch and embracing fresh, unprocessed ingredients you can dramatically reduce your sugar intake. Try to create natural sweetness using fruit and fresh veggies like tomatoes and sweet potatoes. You should also try to cook in batches and fill your freezer with healthy, balanced meals to stop you reaching for ready meals or fast food on your busy days.
Choose Fresh Whole Fruit
Breaking down fruit causes many of the natural sugars to be released which can be bad news for your diet. The biggest culprit for this is juice. Juice, even unsweetened juice, can have very high sugar levels so keep your juice habit to a glass or two every day. Similarly, processed and tinned fruit can be high in the sweet stuff. The majority of your fruit intake should come from fresh, raw, whole fruit to keep your sugar levels in a healthy place.
Slowly Reduce Sugar at Home
If you love two spoonfuls of sugar in your coffee or a big squeeze of syrup on your morning pancakes, then you’re not alone. Many of us go overboard when it comes to adding sugar to our favourite meals. The best way to combat this is not to go cold turkey on sugar but rather to slowly reduce your intake. For example, cut down the sugar in your hot drinks by a quarter, then a third, then even more. By stepping down your sugar habit in stages you’re less likely to experience those cravings and pangs that come with sugar addiction.
Keep An Eye on Treats
Too many sweet treats can easily take you way over the daily recommended sugar limit. Okay, so we all enjoy an indulgence every now and then but make sure it is an occasional treat and not a constant habit. Also, look at food labels to assess how much sugar you are eating. This is not a time to bury your head in the sand. Eat sugar smart and be aware of what you are putting in your body.
Take control of your diet and take control of your sugar intake. You won’t regret it.
Are you serious about health and fitness? Here at FitFusion PT, we are here to support your fitness journey every step of the way. From diet to exercise and forming healthy habits – we have your back when it comes to healthy living. Email or call and get in touch today to book your first session.