It’s no secret that eating too much sugar is bad for your health. From lethargy and weight gain to chronic health problems like diabetes, sugar is responsible for a wide range of health problems. An important fact to note here is that sugar is found in almost every food item that we consume: From bread and peanut butter to sugar-loaded desserts, it’s an important ingredient that contributes to the taste of so many of our favourite food items. Does that mean we stop eating foods that we enjoy? Absolutely not! It’s important to enjoy the food on our plates so that we develop a healthy relationship with food, and stay away from poor food choices that result in eating disorders.
Your body needs a minimal amount of sugar. According to the American Heart Association, the maximum amount of added sugars you should eat in a day are:
Men: 37.5 grams or 9 teaspoons
Women: 25 grams or 6 teaspoons
One way to control our sugar intake is to avoid foods that have a high content of sugar. These include desserts, sweets, and processed food. For a sustainable lifestyle, opt for foods that help regulate your blood sugar levels. In this article, we will cover seven foods that will help you regulate your blood sugar levels.
Note: It is important for a person with diabetes to consult a doctor or a dietitian before making any significant dietary changes.
Eat your greens
Choose low-carb vegetables like onions, eggplants, tomatoes, mushrooms, sprouts and zucchini that can be enjoyed raw, or lightly toasted, with dips and low-fat dressings like salsa, hung-crud dip, guacamole, hummus, etc. You can also mix greens with roasted veggies to add texture and a different flavour.
Say no to soda
Sodas, diet or not, come loaded with sugar. Fruit juices, aerated drinks, energy drinks and sports drinks are anything but healthy – read the label and you will see how high the sugar content really is! Instead of soda, opt for fresh fruit juice, sparkling water, herbal teas, or even black coffee.
Enjoy berries and melons like never before
Did you know? One cup of melons/berries has only 15g of carbs. These low-carb fruits are tasty, healthy, and make for super fun desserts too. Try them with yogurt, or put them in ice-cubes for a DIY popsicle!
Opt for high – fibre food
High-fibre foods will keep you from overeating. These foods include legumes, raw veggies, black beans, sweet potato, nuts, and fruits.
Increase your protein intake
Protein too will help you reduce your sugar cravings. Stock up on protein and fat-rich whole foods like fish, meat, eggs, seeds, nuts, avocados, etc.
Choose natural sources of sugar
If you have a sweet tooth, try choosing natural sources of sugar instead of desserts and junk food. Some of the best sources, include fruits, dates and milk.
Say hello to dark chocolate, kefir and yogurt
Dark chocolate with no added sugar is another great source of natural sugar, and makes for a healthy substitute to dessert. Kefir and yogurt are fermented dairy products that have been proven to benefit blood sugar.