by We are a nation of sugar addicts. Regardless of whether you have guilty, add a spoon or not without 3 p.m. without exceeding the delicacy cabinet, the people in the UK are estimated that you consume three times as much as possible with the daily amount of sugar.
It can be particularly difficult to shift from your diet, as sugar often lurks in many foods. From sauces and bread over breakfast flakes and even snacks that seem to be like healthier options, the alarming quantities that we unknowingly consume have really come to light in recent years.
While sugar is okay for you in small cans, the regular tipping of the NHS 30 g of free sugar per day (approximately seven teaspoons) can have negative consequences for your health and you can suspend a higher risk of decrease in teeth, weight gain, type -2 diabetes and heart disease.
If you are among the many people who want to take a break of their sugar dependency this year but cannot do without the sweet things, we asked two leading nutritionists to share their top tips in order to occur once and for all.
1. Pay attention to yogurt
There is no better pleasure than a yogurt in the morning, but about the recommended sugar intake before you have left the house is an easy way to go through the recommended sugar intake.
“Yogurt is a really common source for hidden sugar in the diet of customers that I see in my clinic,” says the registered nutritionist Caroline Farrell. “Especially those that contain a layer of fruit compote on the bottom of the tub, which can often hit 20 grams of sugar in a session.”
It recommends switching to simple, Greek varieties and adding spices such as cinnamon.
2. First eat your vegetables
Whether you believe it or not, the order in which you eat the food on your plate can long for a chocolate rod hours later.
“If you first eat your salad or vegetables before you move to carbohydrates, this is a tactical way to regulate your blood sugar,” notes Farrell. “This is because the vegetables in the stomach form a bit a network, so that the sugar is broken down more slowly.”
The result? It is much less likely that you will get a sudden sugar tip and crash, which you ask for with the energy and the desire for another sweet goal later a day.
3. Check your plant milk
Vegan alternatives to cow’s milk such as soy, oats and almonds are often marketed as healthier options, but they can have a surprisingly high sugar content.
“People see the label” vegetable “in the supermarket cold and assume that it is automatically healthy,” says Farrell. “But milk alternatives such as oats and soy often contain naturally occurring sugar that we do not think of. If they are sweetened with aromas like chocolate, the sugar content can increase significantly.”
Even products that are described as “unsweetened” can still contain moderate amounts of natural sugar, all of which contribute to their daily admission.
The easiest way to step this annoying biscuit hot hunger at work? Go to bed earlier the night before.
“If people get sugar requests quite often, this can be due to lack of sleep,” explains Farrell. “If you don’t get enough quality kip, your body actually makes more of the hunger hormone Ghrelin and less from the hormone leptin – which you hold fully longer.
“That is why you may be going over all day if you are tired and run empty, more snacks.”
5. Pay attention to “healthy” gym foods
Many of us rely on protein shakes and rods after a strong training session to recharge their batteries, but these products can often contain alarming amounts of hidden sugar.
“There are many healthy foods that are actually too sugar, and protein -rich snacks are appropriate,” says Farrell. “Sometimes I’m surprised when I look at the food labels.”
Check the back of the packaging and choose snacks and shakes that you do not drive about your recommended daily allowance.
6. Face fruits earlier a day
If you are concerned with a chocolate ban, people swear that they cut the entire sugar out of their diet for a short time – even those who naturally occur in fruits.
“All -fruits for a week seems a clever way of being reset, but it is not really necessary and could backfire,” says Rob Hobson, nutritionist and author of the cookbook that does not process her life. “Whole fruits contain fiber, water and nutrients that stow the effects of natural sugar and support their intestinal health, which can help reduce the desire to reduce.
He adds: “If you have to fight, try to keep fruit for breakfast or lunch when insulin sensitivity is higher and skip in the evening while your body takes care of sugar.”
7. Work on improving your intestinal microbioma
In recent years, increasing research has emerged how important the maintenance of a healthy intestine is, not only for physical health, but also for mental health.
“The microbiome [the trillions of bacteria in your gut] plays a big role in what we eat, “explains Farrell.
“Research results cause scientists to ask themselves whether the intestine plays a role in the trigger of our hot house in our food, since there are certain types of bacteria that thrive by sugar that may send chemical signals to our brain.”
Known as an intestinal brain, the theory that a potentially overgrowth of specific bacterial types could lead to a higher degree of craving from sugar.
One way to contain them? Concentrate on maintaining your intestine with a variety of fibers on a herbal basis together with fermented foods such as Kimchi, kefir and sauerkraut.
