Did you know that 6 to 9 teaspoons (25 to 36 grams) of added sugar in a day is more than enough for women and men? However, as per the data of the American Heart Association, an average American eats 22 teaspoons (88 grams) of added sugar per day. It is more than double what they need.
And sadly, this amount of sugar can cause numerous health issues. Therefore, it is vital to control sugar intake. However, if you have a sweet tooth, it can get very challenging. The sweetness of candies, cakes, ice cream, and doughnuts doesn’t help control cravings.
That’s why, in this article, you’ll learn about managing the no-sugar diet that’ll help you control your craving without eating excess sugar. So, let’s get started!
Start slow
When you are making significant changes in your diet plan, it is essential to do it slowly. It helps the body to get used to the changes and manage the cravings. You can start by reducing the amount of extra sugar and cream on your coffee.
Similarly, you can set goals like eating cookies on alternate days and in less quantity. Or, you can buy small packages of candies instead of big ones.
Check the label
Did you know there are 61 names of sugar? The most common ones are brown sugar, beet sugar, maple syrup, honey, corn syrup, and cane sugar. Fortunately, these sugar types are natural and healthy for the body.
Now, the question is, how will you identify the type of sugar you consume? Well, you can do that by reading the label of the products. Moreover, it’ll also help you count the daily sugar intake.
Replace your sugary beverages
Sugar-sweetened drinks are the most common source of added sugar. These drinks generally include coffee, fruit juices, soda, or sweetened teas. Therefore, you should try to replace these beverages with herbal tea, coffee, or juice without sugar and water.
But what if you want to add a little bit of sweet taste without using sugar? Well, for that, you can try adding a zero calorie sweetener made up of natural ingredients. And the best part is – these sweeteners are generally diabetes-friendly.
Eat whole food
To make your no-sugar diet more impactful, you should try eating whole and complete foods such as vegetables, fruits, nuts, seeds, meat, or fish. These are not processed or refined in any way. So they don’t include any artificial flavor, colors, or emulsifiers.
Moreover, you can cook several types of cuisine using whole food, which will benefit your health and tame your sweet tooth.
Pay attention to your breakfast
Eating breakfast is a good habit, and every person should adopt it. However, if you are trying to control your sugar intake, you need to pay attention to what you eat. For instance, eating cereal for breakfast would not be a great choice. As per the reports, one cereal serving includes 12 teaspoons of added sugar, which is a lot. Therefore, you should switch to low-sugar breakfasts such as eggs, greek yogurt, or avocado.
Wrapping up!
These are some of the easiest ways to control cravings and stick to a no-sugar diet. Moreover, following these tips will also have several health benefits. So you must give these a try!