Highlights
- Sugar intake should be reduced to prevent weight gain, obesity and diabetes risk
- Study proves that 1-2 servings of soda per day increase the risk of developing diabetes by 26 percent
- It is recommended to eat more fruits and vegetables, and substitute refined carbohydrates and sugar with natural healthy alternatives
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A few ways to curb sugar intake are as follows:
Use Natural Substitutes
For optimal health and weight loss, sugar intake should be reduced. The least complicated way of cutting back on sugar is to use natural alternatives such as jaggery, date sugar, coconut sugar, honey, and palm sugar. Benefits of some sugar alternatives are listed below.
Honey- The glycemic index (GI) of honey is lower than sugar. Hence it helps in the steady increase of sugar levels after consumption and helps to avoid a sugar rush.
Coconut sugar- It is extracted from the sap of coconut palm and is rich in iron, zinc, calcium, potassium, and antioxidants. Its GI is lower than that of sugar and helps in the slow release of insulin.
Choose Water Over Soda
Drinking detox water infused with crushed fruits like lemon or lime is beneficial than consuming sugar-laden soda. A Diabetic Care study conducted in 2010 has found that 1-2 servings of soda per day increased the risk of developing diabetes by 26 percent.
Include Whole Foods
Processed foods increased the risk of developing type-2 diabetes by 21 percent, according to a study conducted on Chinese women in 2007. Whole foods help to suppress appetite and keep one feeling sated for longer.
Consuming white refined sugar, sugary foods, or aerated drinks is like consuming empty calories with no nutrition. The idea is to control sugar consumption to prevent weight gain, obesity, and diabetes risk.
Source-Medindia