This festive season, be mindful of your food indulgences and manage your sugar intake using these five expert-recommended strategies.
Despite experts frequently advising against the need for extra sugar in our diets, completely eliminating it can be quite challenging. With the festive season in full swing, the allure of sugary treats, desserts, and mithais becomes nearly irresistible. So, what can we do about it? If you’ve been wondering the same, you’re not alone. That’s why we consulted an expert to gather some simple yet effective tips on reducing sugar intake without sacrificing the rich flavors we love. It’s all about finding a balance and making mindful choices, even during the most indulgent times of the year.
If you’re a fitness enthusiast, monitoring your weight, or strictly adhering to a healthy diet, it’s essential to identify sources of hidden sugars that can subtly affect your health and overall well-being.
Research has linked excessive sugar intake to various health problems, including obesity, cardiovascular diseases, diabetes, cancer, and other chronic illnesses.
In a conversation with the OnlyMyHealth team, Bhakti Kapoor, a nutritionist and health coach, stated, “As festive celebrations commence, the temptation of traditional sweets becomes difficult to resist. However, many cherished festive foods contain hidden sugars that can hinder our health goals.” These include:
1. Sweets like dry fruit barfi and kaju katli
2. Festive beverages such as masala chai, which can become sugary traps when loaded with sweeteners
3. Snacks like namkeen or fried treats served with sweet chutneys, which may surprise you with their sugar content
4. Store-bought sauces, like sweet chili sauce, that can quickly contribute unwanted sugars to your meals
5. Festive cakes, cookies, and pastries
Recognize the Side Effects of Excessive Sugar Intake
The American Heart Association (AHA) states that the body does not require any added sugar to function optimally. It’s important to highlight that, unlike the naturally occurring sugars found in foods, fruits, and dairy products, added sugars offer fewer nutrients.
Excessive consumption of added sugar can lead to several adverse effects on your body. Some of these health impacts include:
1. Unwanted weight gain
2. Fluctuations in energy levels, leading to irritability, mood swings, and even anxiety
3. Premature skin aging and exacerbation of skin issues like acne
4. A study published in the journal *PLOS ONE* also indicated that a high-sugar diet can increase the risk of developing diabetes over time.
Be Mindful of Your Sugar Intake
Mindfulness is crucial when it comes to reducing your sugar intake. It involves exercising self-control and managing both the quality and quantity of your food consumption.
Nutritionist Kapoor recommends practicing mindful eating instead of depriving yourself of certain foods.
She advises, “Savor each bite of your favorite sweets, paying attention to the flavors and textures to boost satisfaction without overindulging.”
Opt for Natural Sweeteners
For those who may not be aware, sugars in foods can be classified into two categories: naturally occurring sugars and added sugars.
Naturally occurring sugars are found in foods like fruits, which contain fructose, and dairy products, which contain lactose.
In contrast, added sugars are incorporated into foods or beverages during processing or preparation. These include common sweeteners like white sugar, brown sugar, and honey, as well as artificially produced ones like high fructose corn syrup. Whether you’re sweetening your coffee or cereals, these added sugars contribute extra calories without providing essential nutrients, unlike naturally occurring sugars.
Therefore, instead of opting for foods high in refined sugars, Kapoor recommends replacing them with natural alternatives such as dates, jaggery, or fruit purees. Monk fruit sweetener, derived from the monk fruit, is also an excellent zero-calorie option that offers natural sweetness without impacting blood sugar levels.
Portion Control Is Key
Portion control is essential for addressing various health issues and can be an effective strategy for reducing sugar intake.
According to Kapoor, those looking to decrease their sugar consumption can use smaller plates or bowls for desserts to trick their minds into feeling satisfied with less. This simple visual cue can significantly lower your overall sugar intake.
Additional Strategies That Can Help
Along with the tips mentioned above, you can adopt other strategies to further reduce sugar consumption. These include:
1. Staying well-hydrated to help differentiate between hunger and thirst.
2. Keeping a supply of nuts, seeds, and fruits on hand to manage hunger pangs.
3. Prioritizing sleep and engaging in stress-reducing activities like yoga or meditation.
Conclusion
In closing, nutritionist and health coach Bhakti Kapoor emphasizes, “As we dive into the joy of the festive season, it’s important to navigate the sweet temptations with awareness and intention. By recognizing hidden sugars in our favorite treats, employing mindful eating strategies, and choosing healthier substitutes, we can celebrate the festivities without compromising our health. Enjoy the season with joy, balance, and a commitment to nourishing your body and spirit!”
