Reduce sugar, reduce disease, easy ways to make good health

Sugar is a carbohydrate that is naturally present in a wide variety of foods. and although it is one of the sources of energy for the body But sugar has a lot of "bad reputation" in terms of health, reducing sugar or consuming less sugar. Therefore, it is one of the recommended methods. in making us have good health Joker123 We've got the details on this for you.

consume too much sugar What health problems are at risk?

risk of weight gain
excessive consumption of sugar Especially the added sugars in foods and beverages like fructose. This may cause the body to become resistant to the hormone leptin, an important hormone responsible for regulating hunger and signaling the body to stop eating. Therefore, we are hungry and need more food. It can also lead to Visceral Fat Accumulation.

May increase your risk of developing heart disease
Consuming too much sugar can lead to obesity. high blood pressure High triglycerides cause inflammation, etc. These health problems are all risk factors for heart disease. It is considered the number one cause of death worldwide.

cause tooth decay
Sugar is food for bacteria in plaque. and when the acid touches the teeth It will cause your tooth enamel to erode. and if the tooth enamel is eroded by this acid, It will eventually cause tooth decay.

Increase your chances of getting acne.
Sugary foods and beverages This will cause the level of sugar and insulin in the blood to rise rapidly. Cause the secretion of hormones androgen (Androgen) oil production. and increased inflammation All of which are factors that cause acne at all.

How much sugar should we consume?
The World Health Organization (WHO) recommends that both adults and children should not consume more than 5% of their daily energy intake, or about 25 grams (6 teaspoons), of sugar for good health. reduce the risk of disease

It's good to cut down on sugar with these methods.

reduce sugar in beverages

- Drink water, low-fat milk, low-sugar milk or sugar-free beverages. Replace sugary beverages such as carbonated beverages, tea, coffee if plain and low-fat milk have the same amount of sugar. Opt for low-fat milk to reduce the amount of saturated fat you get.
- before drinking fruit juice Make sure it's 100% real fruit juice, not fruit juice with sugar. or if it is better Should consume fresh fruit instead of fruit juice.
- Gradually reduce the amount of sugar in hot-cold beverages such as tea and coffee to less and less. Or use a suitable amount of sweetener instead of sugar.

reduce sugar in the diet

- Before buying ready-made food and beverages Always check the amount of sugar on the food label. And don't forget to look for the word “No added sugar” or “Less sugar”
- Try to reduce the sugar in home-cooked food.
- Choose natural yogurt, fresh fruit or no more than a handful of unsalted nuts instead of desserts such as chocolate, cake, ice cream.

What can I use instead of sugar?
If you still can't cut sugar out of your favorite menu. Try these sweeteners instead of sugar.

- Stevia, a natural sweetener extracted from the leaves of plants native to South America. Scientifically known as Stevia rebaudiana, it has no calories and does not cause health problems.
- Xylitol, a sugar alcohol substance that is as sweet as sugar. extracted from corn or birch wood: 1 gram of xylitol provides 2.4 kcal, which is 40% less than sugar.
- Honey, golden yellow sticky liquid, contains vitamins, minerals and antioxidants. Research studies have found that Honey has a less negative effect on blood sugar levels and metabolism than sugar. but even so Honey is also considered a type of sugar. should therefore consume less
- Coconut sugar contains iron, zinc, calcium, potassium and antioxidants. It also has a lower Glycemic Index (GI) than sugar. However, coconut sugar is high in calories and fructose. therefore should be consumed in moderation

excessive consumption of sugar Increase the risk of many health problems, reducing sugar or consuming sugar in moderation therefore it is necessary The more we can reduce the sugar. The greater the chances of getting the disease.