Tips to reduce sugar from food
The World Health Organization (WHO) recommends that each person should eat less than 25 grams of sugar per day (including drinks).
Specialist Doctor Dang Thi Oanh, Tam Anh General Hospital, Ho Chi Minh City, said that besides fast food such as pizza, fried chicken, french fries, etc., sugary drinks (soft drinks) are a source of extra calories that can contribute to weight gain and do not provide nutritional benefits. Soft drinks even increase the risk of type 2 diabetes, heart disease and other chronic diseases.
So instead of drinking energy drinks or soft drinks, we can drink water or unsweetened drinks. Instead of drinking fruit smoothies mixed with sugar and milk, you should eat fruit. Replace candy with fruits, nuts or dark chocolate. If you choose to enjoy your favorite food with a lot of sugar, practice eating a smaller portion than usual and chewing slowly.
When choosing drinks and foods, it is important to read the ingredients and the type of sugar in the product. However, food manufacturers may use many different types of sugar, each with a different name, and list each type of sugar separately on the nutrition label. Therefore, you need to calculate the total energy of each type of sugar.
We should provide our bodies with an adequate amount of sugar through a healthy diet with natural sugars from fruits and unprocessed foods such as beans, vegetables, grains, etc. Foods containing natural sugars include mushrooms, soybean sprouts, broccoli, cucumbers, celery, radishes, cauliflower, asparagus, brown rice, oats, beans, pears, apples, grapes, fresh milk, yogurt, etc.
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