Want to Reduce Daily Sugar? Here are the tips

JAKARTA – Like sweet foods and drinks? Be careful, various non-communicable diseases can arise as a result of consumption gulaexcess. Call it heart disease, Alzheimer’s and dementia, type 2 diabetes, hypertension, high cholesterol, obesity, and dental caries.

Soda and other sugary drinks have the potential to damage tooth enamel. That’s why the American Heart Association recommends limiting sugar consumption to less than 6 teaspoons per day for women, children, and 9 teaspoons per day for men.

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Tipshere you can do to reduce daily sugar intake.

Sweetened Drinks

1. Choose diet soda over regular soda if you like soft drinks. However, be aware that there are other risks to consuming this diet soda. Starting to increase appetite, insulin resistance, to the risk of heart disease and stroke.

2. Select sparkling water. This is a variety of mineral water which is a clear, colorless, odorless, and tasteless liquid. But of course water is better.

3. If you can’t get rid of the habit of drinking sweet drinks, you can add unsweetened juice to sparkling water.

4. Avoid sports drinks unnecessarily. This drink contains sugar to speed up hydration and replenish carbohydrates in the body. This drink is actually intended for those who exercise intense. Conversely, those who exercise for an hour or even less don’t need it.

Tea and Coffee

1. Choose tea or fresh coffee. If you add syrup, whipped cream topping, and other sweeteners, the sugar from the drink will be quite high.

2. Watch out for the added sugar in UHT milk that coffee shops use for sweetness. At Starbuck, for example, a grande coconut milk latte contains 2.5 teaspoons of sugar. Oat milk, contains 5.5 teaspoons of sugar. Or almond milk containing 8.5 teaspoons of sugar.

3. Use seasonings such as cinnamon, vanilla, nutmeg, cardamom, or unsweetened coconut water to make the drink taste sweet even without added sugar.

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Sweet Food

1. Reduce the habit of eating sweet foods, choose other snacks that are healthier.

2. Select dark chocolate which has less sugar content. Research says people who eat dark chocolate don’t really want sweet, sour, and fatty foods. Dark chocolate is also rich in antioxidants.

3. Choose a fruit. Fruit contains natural sugars. You can add ground cinnamon to cut fruit, add nuts or seeds, or yogurt.

(tsa)

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