Three Recommendations to Reduce Sugar in Your Diet

It's well known that eating large amounts of sugar is bad for you. In this article, we'll give you three recommendations to reduce it in your diet!
Three Recommendations to Reduce Sugar in Your Diet

Last update: 04 May, 2022

It’s essential to reduce your consumption of sugar, as this will significantly improve your eating habits. In fact, controlling your intake can help reduce the risk of developing complex diseases in the medium and long term. It’s challenging, but definitely possible!

Sugar is present in many industrial products and knowing which of them contain it is crucial when it comes to purposely moderate its consumption.

You must also restrict other ingredients in the usual products to achieve this. You can actually do it without giving up tasty meals. Continue reading to find out how.

Added and refined sugars are harmful

Added sugar can increase the risk of suffering from metabolic diseases such as diabetes or obesity, which are also cardiovascular risk factors.

According to research published in the journal Critical Reviews in Clinical Laboratory Sciences, regular ingestion of this substance leads to insulin resistance. This does not only include type 2 diabetes, a consequence of pancreatic malfunction, but more general problems, as well.

As you can imagine, you must be selective when it comes to the origin of sugar. It isn’t the same to eat large amounts of fructose through industrial products, as regularly consuming fruits at a metabolic level.

Consuming large amounts of vegetables is associated with a lower risk of natural death. According to a study published in the journal Nutrients, eating refined or added sugars increase the risk of fatty liver.

An array of fruits and nuts.
Not all sugars are the same, and we must learn to differentiate between natural ones and those from industrially processed foods.

Intermittent fasting to reduce sugar in your diet

Breakfast is the most critical meal from a quality point of view. However, people tend to include pastries in it. You may not be aware of it but many of these products contain excessive amounts of refined sugar.

For this reason, skipping these at breakfast is an effective strategy to reduce the amount of sugar in your diet. In fact, according to research published in the journal Nutrients, it doesn’t only have positive consequences on metabolic health but also triggers a response on the individual’s body composition.

Leave aside soft drinks

These beverages underhandedly increase the amount of sugar in your diet. You may opt for those with artificial sweeteners but these may actually be worse in terms of nutrition.

According to a study conducted in 2017, artificial sweeteners can promote changes in gut-dwelling bacteria. Furthermore, the impact of such substances on the gut microbiota increases the risk of developing metabolic syndrome and becoming obese.

In short, the best thing you can do for your health is not to consume soft drinks. Water must be your priority source of hydration.

Will you still miss the fizz? If so, add some fruit to sparkling mineral water!

A person trying to reduce sugar from their diet.
Skipping bread at breakfast is an effective strategy to reduce sugar in your diet.

Find out the difference between White, Brown, and Muscovado Sugar

Prioritize fresh foods to reduce the sugar in your diet

We mentioned above that the origin of nutrients is important. Furthermore, you must evaluate the foods in your diet in addition to reducing the amount of sugar in it.

For one, try to prioritize the consumption of fresh products over industrially processed ones. You actually consume less sugar when you eat more fruit and the nutrient quality is higher. In addition, the fiber content in vegetables delays their absorption and reduces their impact on the pancreas.

Eat less sugar for better health

As you can see, reducing the amount of sugar in your diet will have a positive impact on immediate health and long-term risks. The likelihood of becoming obese will decrease, as will the incidence of metabolic diseases.

The three strategies presented above will help you reduce your daily sugar intake if you put them into practice. Don’t wait any longer to try them in your regular diet. Finally, keep in mind that regular physical activity is a must for a healthy lifestyle.

  • Stanhope KL., Sugar consumption, metabolic disease and obesity: the state of the controversy. Crit Rev Clin Lab Sci, 2016. 53 (1): 52-67.
  • Ter Horst KW., Serlie MJ., Fructose consumption, lipogenesis, and non alcoholic fatty liver disease. Nutrients, 2017.
  • Rynders CA., Thomas EA., Zaman A., Pan Z., et al., Effectiveness of intermittent fasting and time restricted feeding compared to continuous energy restriction for weight loss. Nutrients, 2019.
  • Pearlman M., Obert J., Casey L., The association between artificial sweeteners and obesity. Curr Gastroenterol Rep, 2017.
  • Bays, Harold E. ““Sick fat,” metabolic disease, and atherosclerosis.” The American journal of medicine 122.1 (2009): S26-S37.
  • Hannou, Sarah A., et al. “Fructose metabolism and metabolic disease.” The Journal of clinical investigation 128.2 (2018): 545-555.
  • Singh, Jyoti, et al. “Nutritional Interventions and Considerations for the development of low calorie or sugar free foods.” Current diabetes reviews 16.4 (2020): 301-312.