Curb that sugar habit
SUGAR. It’s almost a curse word nowadays, blamed for everything that’s bad under the sun. The ill-effects of consuming sugar has been the topic of conversation even more of late with the doughnut craze — now all and sundry are preaching why we should not be satisfying our sweet tooth.
Indeed, various campaigns have aimed to encourage Jamaicans to reduce the amount of added sugar in their diets, as excess sugar consumption has been proved to be a major cause of obesity and its related diseases — diabetes, liver and kidney damage, heart disease, and some cancers.
Thus, reducing or replacing sugar in your diet can be a positive step towards healthier eating. But how do you do that, when there’s sugar in everything we eat?
Here are some tips to help you make the transition, without feeling like you’re missing out, from nutritionist Keisha Black.
Take it slow
Rather than eliminating sugar completely all at once, try gradually reducing the amount of sugar you consume. Start by cutting back on sugary beverages, processed snacks, and desserts. This allows your taste buds to adjust slowly.
Choose natural sweeteners
Instead of reaching for processed sugar, incorporate natural sources of sweetness into your diet. Fresh fruits and vegetables, such as mangoes, apples, pineapples, sugarcane, coconuts and carrots can satisfy your sweet tooth while providing essential nutrients and dietary fibre.
Choose good alternatives
There are various sugar substitutes available that can be used in moderation. Stevia, monk fruit, and erythritol are examples of natural sweeteners that have fewer calories and a lower impact on blood sugar levels compared to regular sugar. However, it’s important to use these alternatives in moderation and be mindful of any potential side effects.
Use spices
Enhance the flavour of your food and beverages by using spices like cinnamon, nutmeg, or vanilla extract. These can add a pleasant sweetness without the need for additional sugar.
Read those labels
Be mindful of hidden sugars in packaged foods. Read ingredient labels and choose products with lower sugar content or those that use natural sweeteners.
Cook a yuh yard
Cooking your meals from scratch allows you to have more control over the ingredients you use. By preparing your own meals, you can reduce the amount of added sugar and opt for healthier alternatives.
Drink up
Sometimes, feelings of sugar cravings can be mistaken for dehydration. Stay properly hydrated by drinking plenty of water throughout the day, which can help curb cravings.
Black said it will take time for your taste buds to adjust, but soon you will find that you’ll start to appreciate the natural flavours of foods more. You can also check online for recipe ideas that are low in added sugars.
