Looking to lose weight but not avoid sugary treats altogether? Then here is the go to meal plan for you! After all, daily sugar intake is essential for the average person.
Avoid Added Sugar
There is a huge difference between added sugar and natural sugar i.e. one that exists in fruits and vegetables. Many of these provide a number of health benefits given their fiber and nutritional components. Added sugar mainly refers to the usual table sugar and high fructose corn syrup. There are also several foods that may not taste sweet but contain high sugar content such as bread and cereal. These could be replaced by healthier foods such as oatmeal.
The Ideal Amount of Sugar
The appropriate daily sugar intake varies from person to person. According to several dietitians, men and women are to consume 100 to 150 calories per day which makes about 5 to 9 teaspoons of sugar respectively (Main, 2015). However, a single chocolate bar or a fizzy drink contains more than 130 calories making these a definite NO!
Obesity and Diabetes
If you are overweight or are suffering from diabetes, then it is probably best for you to avoid daily sugar intake. In fact, this should be minimized to once or at most twice or thrice a week. The basic aim here is just to be healthy. Hence, it is of great importance to avoid not just fizzy drinks, sweet treats but also processed foods and carbohydrates.
Minimizing Daily Sugar Intake
Soft drinks are not just high in sugar content but are also extremely harmful! Eliminate them from your diet. On other hand, the consumption of candies and chocolates should be minimized to twice a week at most while fresh fruits should be chosen instead of canned ones or even fruit juices as these contain high sugar content similar to that found in soft drinks. Avoid dry fruits, baked goods and low fat foods altogether. Low fat foods usually contain more sugar than the usual foods.
Cut back on processed foods! However, if you are unable to do so, make sure the package that you pick does not contain not more than 3 ingredients that contain high sugar content.
Mostly importantly, monitor your daily sugar intake. Make sure you cut back on sugar and maintain a healthy and balanced diet.