6 ways to reduce sugar in diet

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    Sweet cravings are normal, and we all deserve some indulgence. But excess of everything is bad, and sugar is no exception. So, learn how to reduce sugar in your diet.

    “Please add more sugar to my tea, I like it sweet!” Who doesn’t love a sweet cup of warm chai or coffee with extra sugar? And what about those sweet treats after almost every meal? Sweet indulgences are okay once in a while, but to make a habit of excess consumption can be bad for your health. Sugar often plays a starring role in health problems such as diabetes and obesity. But you can act smart and reduce sugar in your diet.

    How to reduce sugar in your diet?

    Here are some effective tips to cut down sugar from your diet and work towards a healthier life. Whether you are diabetic or not, these tips can be helpful for you!

    1. Choose natural sweeteners

    Opt for natural sweeteners such as honey, jaggery, or maple syrup instead of refined sugar. “These alternatives not only add sweetness, but also bring unique flavours to your dishes,” says nutritionist Avni Kaul. Jaggery, a traditional sweetener in many Indian households, is a great substitute that offers a healthier, unrefined option.

    2. Savour the flavour of spices

    Indian cuisine is known for its bold and aromatic spices. “Use spices like cinnamon, cardamom and nutmeg to enhance the sweetness of your dishes naturally. This allows you to reduce the added sugar while still enjoying a burst of flavours,” says the expert.

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    3. Homemade desserts

    Prepare your desserts at home, giving you control over the ingredients. Experiment with recipes that use less sugar or incorporate healthier alternatives. This way, you can tailor the sweetness to your liking and gradually reduce the overall sugar content.

    4. Be wary of hidden sugars

    Processed and packaged foods often contain hidden sugars. Check labels carefully, and be mindful of terms like sucrose, glucose, and fructose. Opt for whole, fresh foods and cook meals from scratch to have better control over the sugar content.

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    Pomegranate juice
    Have healthy drinks to reduce sugar in your diet. Image courtesy: Adobe Stock

    5. Limit sweetened beverages

    Cut down on sugary beverages such as sodas and sweetened teas. Instead, choose herbal teas or infuse water with fruits and herbs for a refreshing, sugar-free alternative. Traditional Indian beverages like nimbu pani (lemonade) or chaas (buttermilk) can also be enjoyed without added sugars.

    6. Fruitful alternatives

    Harness the natural sweetness of fruits to satisfy your sweet tooth. Incorporate fresh fruits into desserts or enjoy them as snacks. Fruit-based desserts like fruit chaat or roasted fruit with a sprinkle of spices are delightful alternatives to sugar-laden sweets.

    By following these tips in your daily life, you can actively reduce your sugar intake and keep your blood sugar levels under control. Remember, small changes add up, and making mindful choices can lead to a healthier and more balanced diet.



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