Sweet treats like chocolate, ice cream, and cakes may give you an instant mood boost and a quick feeling of happiness, but the reality is that they are extremely harmful to your health. Regular consumption can lead to weight gain, diabetes, and many other health problems. One of these problems is the link between high sugar intake and cholesterol. This can greatly hinder heart health. Therefore, it is essential to pay attention to how sweets affect your body.
Natural sugars, when consumed in moderation, are generally not harmful to your heart. However, added sugars, even in small amounts, can cause problems. Added sugars include sweeteners like white sugar, brown sugar, honey, and high fructose corn syrup. These sugars are high in calories but low in nutrients. In addition to contributing to weight gain and increasing the risk of diabetes, they can also negatively affect cholesterol levels and damage the liver, which produces cholesterol.
Consuming too much sugar can lead to increased production of bad cholesterol and decreased levels of good cholesterol.
A high-sugar diet can also lead to higher levels of triglycerides, a type of fat in the blood that can affect cholesterol health. Triglycerides form when you consume more calories than your body needs. They are stored in fat cells and released for energy between meals. Additionally, sugar can inhibit an enzyme needed to break down triglycerides, causing their levels to rise. When you have high triglycerides along with high bad cholesterol and low good cholesterol, the combination can lead to a buildup of fat in your arteries, increasing your risk of heart disease, heart attack, and stroke.
How to control your sugar intake?
Reducing your sugar intake is essential for better health and well-being. Here are eight effective ways to cut down on added sugar:
1. Limit foods with added sugar
Start by cutting back on candy, cakes, cookies, jams, ice cream, sweets, and other high-sugar foods. These foods are often high in added sugar, which can lead to weight gain and other health problems. Instead, opt for healthy snack options like nuts, fruit, or yogurt. Also, make sure you choose unsweetened cereal for breakfast and use fruit to add sweetness.
2. Cut back on sugary drinks
Soda and soft drinks are a significant source of added sugar. Even fruit juices and unsweetened smoothies have sugar. So instead of reaching for sugary, fizzy drinks or sugary pumpkin juice, reach for water, sparkling water, or herbal tea. These alternatives can quench your thirst without increasing your sugar intake.
3. Avoid refined carbs
Foods like white bread, pasta, and pastries often contain refined sugars that can cause spikes in blood sugar. To avoid this, choose whole grains like brown rice, quinoa, and wholemeal bread to keep your energy levels steady.
4. Limit alcohol
Yes, to reduce your sugar intake, you should also limit your alcohol intake, as all alcoholic drinks contain some sugar, especially cocktails that are high in sugar. Be mindful of your sugar intake and opt for low-sugar alternatives like kombucha, wine, and non-alcoholic spirits with soda water.
5. Switch up your sugary breakfast options
Some breakfast cereals can contain added sugar. In fact, popular breakfast foods like pancakes, waffles, muffins, and jam are also high in sugar. To reduce your sugar intake, replace these breakfast options with whole foods like sweetened oatmeal with fruit, Greek yogurt with fruit and nuts, and scrambled eggs with cheese and veggies. These options provide essential nutrients and fiber while keeping your sugar intake in check.
6. Check food labels
Reducing your sugar intake isn’t just about avoiding sweets. You also need to learn how to spot added sugars on food labels. Ingredients like corn syrup, maltose, and any term ending in “ose” (like glucose or fructose) indicate added sugars, so avoid these food products.
7. Add protein
On the one hand, sugar has been linked to increased cravings and weight gain. On the other hand, adding more protein to your diet can help reduce sugar cravings, stabilize blood sugar levels, and reduce your risk of weight gain. Protein-rich foods, such as lean meats, fish, beans, nuts, and dairy, promote feelings of fullness and help maintain muscle mass. This can lead to healthier eating habits and reduce your reliance on sugary snacks for energy.
8. Track your food intake in a database
Just like you might track your calories or alcohol intake, it’s important to track your sugar intake. Snacking is fine, but getting an overall breakdown of your intake will help you make healthier choices.
