how to reduce sugar in the diet
Eating a lot of sugar can be devastating to your health.
Added sugar, which is the sugar found in soft drinks, sweets and other processed foods, has been shown to contribute to obesity, type 2 diabetes, heart disease, cancer and tooth decay.
The World Health Organization recommends less than 5% of calories from added sugar for optimal health.
Research indicates that most Americans eat between 55-91 grams of added sugar per day, which represents about 12-16% of daily calories. This is equivalent to 13-22 teaspoons of table sugar per day.
It can be difficult to cut added sugars from your diet.
So we will discuss how to reduce sugar in the diet and find alternatives to sugar
1.Stevia
Stevia is a natural sweetener that’s derived from the leaves of the South American shrub Stevia rebaudiana.
2.Sugar alcohols
Sugar alcohols, also known as polyols, are a type of carbohydrate naturally found in fruits and vegetables.
3.Monk fruit sweetener
Monk fruit extract is obtained from the Siraitia grosvenorii plant
-
Allulose
Allulose, also known as D-allulose, is a monosaccharide (or sugar) that exists naturally in certain fruits
-
Dates
Dates are the dried fruits of the date palm tree. These sweet, chewy fruits are an excellent alternative to refined sugar and offer several health benefits.
-
Applesauce and other fruit purées
Replacing sugar with applesauce — or purées of other fruits like bananas — is an excellent way to reduce your refined sugar intake.
-
Yacon syrup
Yacon syrup is extracted from the yacon plant (Smallanthus sonchifolius), which is native to South America. Its sweet taste, dark color, and thick consistency make it somewhat comparable to molasses.
-
Honey
Honey is a thick, golden liquid produced by honeybees.
-
Maple syrup
Maple syrup is a thick, sugary liquid that’s made by cooking the sap of maple trees.
-
Molasses
Molasses is a sweet, brown liquid with a thick, syrup-like consistency. It’s made from boiling sugar cane or sugar beet juice.
