Everyday life is filled with sweet foods that include added sugar. These include cereals, drinks, energy drinks, cakes, snacks, candy, chocolate, and many more packaged items. Sugar has a sweet flavor and gives you energy quickly.

As long as it is consumed in small amounts, sugar can be a part of a healthy diet. Nevertheless, consuming an excessive amount might result in several kinds of health problems. If you want to keep your body healthy, you should learn how to limit the amount of sugar you consume from the food you eat on a daily basis.

Daily sugar intake recommendations

According to gender, the American Heart Association (AHA) suggests the following amounts of added sugar to consume:

• Men should limit their daily intake of added sugar to no more than nine tablespoons (36 grammes).
• The daily allowance for women with added sugar should not exceed six tablespoons (25 grammes).

This amount is recommended to help lower the risk of diseases related to excessive sugar consumption, such as type 2 diabetes, obesity, and heart disease.

How to reduce your sugar intake from daily food

Are you addicted to eating foods with added sugar? How can you stop it? Here are several healthy strategies to minimize sugar intake on a weekly basis.

First week

During the first week, you should strategize and rid your home of products with extra sugar. Understand that sugar is addicting. The more sugar you consume, the more you want to consume it over and over.

Discover food label sugar terminology. Terms ending in -ose, such as glucose or fructose, agave, and fruit juice concentrate, signify the same as added sugar; avoid cane, syrup, and nectar. When dining out, steer clear of meals covered in sugar, dipped in honey, sticky, or using sweet BBQ sauce.

Verifying the information on the food's packaging is the next step. Replace low-sugar snacks or those with natural sugar, like fresh fruit, with sugary packaged foods and drinks.

Second week

The second week focuses on retraining your taste buds and gradually reducing your sugar intake. Begin lowering the quantity of sugar in the foods and beverages you typically eat. For example, if you normally add two teaspoons of sugar to your drink, reduce it to one and a half teaspoons.

Gradually reduce to one to half a teaspoon. These modifications can help you lose your sweet tooth in two weeks.

Combine foods or beverages free of added sugar with sweet variations. While still savoring the tastes you adore, it can also help progressively cut your sugar intake.

Try drinking only water for a week. This method is also important for reducing sugar intake from everyday drinks.

Third week

Combine foods or beverages free of added sugar with sweet variations. While still savoring the tastes you adore, it can also help progressively cut your sugar intake.

Try to drink water mostly for a whole week. This phase is especially crucial in lowering daily sugar intake from beverages drank.

Some people find it difficult to break their habit of eating sweets. When you're struggling, it's time to consult a doctor or a nutritionist. They may help you overcome the challenges of sugar addiction and recommend a healthy diet.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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