Cut out sugar from your diet with these five tips - including choosing the right vegetables

 

Reducing sugar is a health choice that most of us can benefit from.


According to the British Nutrition Foundation, free sugars in adults - which are included in food and beverages such as breakfast cereals, chocolate and fruit juices - account for an average of 9.9% of dietary energy in the UK. That's almost double the 5% maximum recommendation.


Reducing things like chocolate, cakes, fizzy drinks and biscuits can be a good first step in reducing your own diet - which should not exceed 30 grams per day for adults. But what else can you do to reduce the amount of sweets in your diet?


Read more: NHS Weight Loss Suggestions Include More Foods Of Two Types


1. Choose your vegetables carefully.

Eating any vegetable may seem like a healthy option, but not all are equal when it comes to sugar. Try to stay away from starchy vegetables, including peas, carrots, corn and sweet potatoes.


Instead, use low-carbohydrate vegetables such as asparagus, mushrooms, broccoli and cabbage. Peppers, courgettes, spinach and green beans are also good low carb options.


2. Adjust your sleep habits.

Inadequate sleep can lead to a craving for sugar, which can lead you to choose high-calorie foods. To combat this, make sure you are doing your best to get a good night's sleep.


Tips for a good night's sleep include avoiding stimulants before going to bed, and making sure your room is as dark as possible. It's best to have a regular routine - go to bed and wake up at the same time each day - while meditation can help you get down and sleep if your brain is running at night.


3. Avoid sweet grains. Sugar grains should be avoided. (Photo: Getty Images)

Breakfast cereals may be high in sugar, so why not use cereal biscuits with porridge or some simple wheat instead? You can sweeten your porridge with bananas or dried apricots instead of sugar.


Even reducing the amount of sugary foods you eat is a good start if you want to get better slowly. If toast is your favorite breakfast, make sure you eat whole bread instead of white.


4. Make your own food

If you have time, cooking from scratch is a great way to reduce your sugar intake. Things like pasta sauces or soups bought from the store can be surprisingly high in sugar, so making your own may be your way.


Similarly, spices like tomato ketchup can be packaged with sugar, so keep your quantity to a minimum. For snacks, try nuts, rice cakes, oatmeal or plain popcorn instead of biscuits, chocolate and crisps.


5. Reduce alcohol.

According to the British Nutrition Foundation, alcoholic beverages make up about 10% of adult sugar intake in certain age groups. Reducing your intake can help you get more sugar out of your diet.


"These drinks also stimulate your appetite, which can lead to hunger pangs, which in turn can lead to overeating," said Rory Fairbins, CEO of One Air Now Beer. Are drinkers


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