There are many people who eat a certain amount of sugar which is more than necessary. They must know the fact, that added sugar intake cannot be a very healthy idea. In fact, more sugar intake can lead to several health hazards that can include diabetes.
One always needs healthy diet for good health. But as mentioned above, many eat much more sugar than they have been recommended. They must cut out on that. If they do not do that then there are a few health hazards can occur. They are:
- heart disease
- obesity and metabolic syndrome
- high blood pressure
- type 2 diabetes
- chronic inflammation
- high cholesterol
- dental plaque and cavities
- non alcoholic fatty liver disease
Reducing the amount of sugar in the diet can help a person reduce their risk of these health conditions.
One can just replace the high sugar foods with some healthful options so that they can prevent diabetes and other health issues.
Take it slow
One of the most important things to remember when changing the diet is to do so gradually. Going from a diet full of sugar to one without any should be done in a slow and steady manner. One has to avoid muffins, cakes, brownies, chocolates and other sugar beverages one by one. One can also try reducing the amount of sugar and cream they add to their coffee or tea, working up to using none at all. One can just add honey instead sugar to their tea and coffee and they will not even miss sugar.
Read product labels
Once a person has managed to cut out the most obvious sugar from their diet, they can turn their attention to other products that contain sugar. Reading product labels can help them identify types of sugars to avoid. To avoid potential health risks one can also avoid brown sugar, cane sugar, evaporated cane juice, invert sugar, coconut sugar and some more. People should also be aware that any item on an ingredients list ending “-ose” which can also be sugar. They are:
Products such as salad dressing and condiments, pasta sauce, breakfast cereals, milk, and granola bars often have sugar in their ingredients list.
Avoid simple carbohydrates
If one is in a no sugar diet then one can also avoid simple carbohydrates. This can include white pasta, white flour and white rice. This is because; the body can quickly break down these carbohydrates into sugar and this can lead to the spice in blood sugar level in a human body.
Avoid artificial sugars
Artificial sugars are also a subject to a lot of controversy. They are much sweeter than the actual sugar but they contain very few or no calories at all. But this can intensify an individual’s sugar craving which can be a difficulty in a no sugar diet.
Do not drink sugar
Sugar can be easily avoided in the processed foods. But sweetened drinks have a lot of added sugar which one has to remove from their diets like coffee, soda and fruit juices.
But if one is already suffering from high sugar levels then they must consult top doctors online before deciding on their diet plans.