How to reduce sugar consumption

To avoid sugar waste and its harmful effects on our health, we must start from one premise: this food, like salt, is addictive. And it's difficult to meet the goal set by the World Health Organization's guidelines for avoiding obesity and tooth decay: no more than 25 grams per day, equal to about six teaspoons.

But how do you reduce sugar consumption? What are the simplest and most effective tips?

Index of topics

Reduce sugar cravings

Water helps reduce sugar cravings. Dehydration naturally and mechanically produces a craving for sweet foods , especially sugar. Conversely, drinking plenty of water suppresses this desire: the body craves sugar less. Moreover, the daily amount of water needed to maintain a healthy body is two liters a day . As for commercial fruit juices, they have two fundamental drawbacks . They contain sugar-based additives, which can lead to dependence. And they increase the craving for sweets. It's better to replace them with natural , homemade fruit juices .

Sweeten foods and drinks as little as possible

From coffee to tea, from cappuccino to after-dinner herbal teas: to reduce sugar consumption, you need to sweeten every type of beverage as little as possible. This can be achieved by gradually adopting a sweetener approach: starting with a teaspoon, then completely eliminating sugar as a sweetener for these types of drinks. Moreover, without sugar, you can enjoy the natural aroma of coffee better.

Fruit instead of sweets

Sweets are always loaded with sugar. But we can't always sacrifice them: the important thing is not to overdo it. And when possible, replace sweets with generous portions of fresh fruit . Certain vegetables are also very effective at reducing sugar cravings: in particular, carrots, cucumbers, broccoli, and spinach. As we've seen, fresh fruit, even in the form of smoothies, is definitely preferable to commercial fruit juices, which are loaded with sugar to ensure a longer shelf life.

Ice cream reduces sugar cravings

Ice cream, especially homemade , is a pleasure to enjoy, but it's certainly not calorie-free. Yet, it's a healthy food choice, as it reduces sugar cravings. The body is satiated by sweet substances.

Light foods

The diet that reduces sugar cravings is simple and healthy: fish, lean meats, vegetables, fruit, legumes, and fruit. On the other hand, red meats, cured meats , and fried foods are among the foods that generate high sugar cravings.

White yogurts

If you consume yogurt regularly, either for breakfast or as a snack throughout the day, it's better to choose whole-fat plain yogurt rather than fruit yogurt, which contains significantly more sugar. You can also sweeten it with half a teaspoon of natural honey.

Regular meals

Eating regularly, for example, avoiding dinner too late in the evening, before bed, also helps reduce sugar cravings. This is achieved by following an ancient rule: eat little, but eat everything, and eat often.

Sleep well

Among the benefits of sleep is that sleeping well reduces the desire to obtain energy from sugary foods. Insomnia has the opposite effect: cravings for sugary foods and trips to the refrigerator, even in the middle of the night.

Avoid snacks

Any snack or treat is always high in sugar: it's a good idea to replace processed products with homemade, low-sugar foods.

Read food labels

A simple reading of food labels today allows us to know the sugar content of any product, from a snack to a soup, from bread to sauces. Also pay attention to terms like "added sugars," "glucose syrup," "sucrose," and "fructose": these are all ingredients that lead to increased sugar consumption. In general, products containing more than 5 grams of sugar per serving should definitely be avoided.

How to recognize a product with a high sugar content

A food product is considered high in sugar if it contains more than 15 grams per 100 grams of product; it becomes medium in sugar if the sugar content is between 5 and 15 grams; and low in sugar if it is below 5 grams.

Damage from excess sugar

A series of scientific studies irrefutably demonstrate the most serious and significant harms of excessive sugar consumption. These include:

Increased insulin production and, consequently, the risk of type 2 diabetes
Cardiovascular problems: sugar is not a friend of the heart
Weight gain and obesity risk: sugar makes you fat
Tooth decay: Sugar is one of the main causes of dental health problems
Inflammation and chronic diseases: two areas where sugar is contraindicated