HIGH sugar consumption can lead to weight gain, increased risk of type 2 diabetes and other metabolic issues, and so reducing excessive sugar intake is important for overall health. Dietician Claudhia Ashley says especially as you get older, you will want to adjust your diet to lower your sugar consumption. “The goal is to create a sustainable lifestyle change rather than following a temporary diet,” Ashley said.
“Using a food diary or mobile app, for example, can help you track your daily sugar intake, which can help you identify sources of hidden sugars and keep your consumption within recommended limits.” Ashley said the American Heart Association recommends no more than six teaspoons (25 grams) of added sugar per day for women, and nine teaspoons (38 grams) for men. “Even though natural sugars [like those in fruits, honey and maple syrup] are generally healthier than refined sugars, they can still contribute to your overall sugar intake,” she cautioned.
“So opt for whole fruits instead of fruit juices or dried fruits, which are more concentrated sources of sugar.” She said these are other ways to be mindful of your sugar intake. Choose complex carbohydrates Replace simple carbs (like white bread, white rice, and pasta) with complex carbohydrates such as whole grains, oats, quinoa, and brown rice.
Complex carbs are digested more slowly, leading to more stable blood sugar levels and fewer sugar cravings. Mind your breakfast choices Breakfast foods like cerea.