Just a few small changes to your daily diet can help lower blood sugar, control weight, and improve long-term health. Here are some simple ways to start right away.
The reduced amount of sugar can be replaced with naturally sweet ingredients such as pureed fruit... Photo: THUY DUONG
Nowadays, more and more people are concerned about their health and nutrition, so reducing sugar intake in their diets is becoming a positive and necessary trend.
Reduce sugar intake right from the cooking stage.
Ms. NTD, 46 years old, residing in Duc Nhuan Ward, said that she has been gaining weight rapidly lately and is reviewing her diet and exercise routine. However, to lose weight and improve her health, she is looking for ways to reduce her daily sugar intake.
According to Dr. Nguyen Thi Yen Ngan, Department of Nutrition - Ho Chi Minh City Traditional Medicine Hospital, even small changes in daily eating habits can significantly reduce added sugar intake, thereby improving long-term health.
When preparing meals or baking at home, home cooks can proactively adjust the recipe by reducing the amount of sugar by about 50% compared to the original.
To maintain the flavor and texture of the dish, you can replace the reduced amount of sugar with naturally sweet ingredients such as pureed fruit, dried fruit, pure fruit juice, or sweet potatoes. Additionally, using low-calorie sweeteners is also a worthwhile option.
For desserts, instead of eating a large portion, share with friends or reduce your serving size, and eat slowly to fully appreciate the flavor.
A healthier option is to use chilled fresh fruits like pears, peaches, apples, strawberries, kiwis, or cherries. Adding low-sugar yogurt or Greek yogurt not only balances the flavors but also provides beneficial probiotics for the digestive system.
Control the sugar content in sauces and seasonings.
Sugar is often "hidden" in many familiar sauces and seasonings. Therefore, carefully reading food labels to choose products with little or no added sugar is essential.
Sauces such as ketchup, tomato sauce, BBQ sauce, teriyaki sauce, or hoisin sauce can all contain significant amounts of sugar. For better control, you can make your own sauces at home to suit your taste.
Store-bought snack mixes or granola often contain a lot of sugar from honey or nut butter. Making them at home allows for better control over ingredients and sugar content.
You can combine unsalted roasted nuts like almonds, walnuts, cashews, macadamia nuts, and pumpkin seeds with unsweetened dried fruit and oats to create a delicious and healthy snack.
Beverages are a major but often overlooked source of sugar. Instead of soda or bubble tea, consider switching to sparkling mineral water, kombucha tea, or gradually reducing your sugar intake when drinking coffee or tea.
Utilizing the natural flavors of cinnamon, orange, lemon, mint, unsweetened fresh milk, plant-based milk, or coconut water also makes the drink more appealing without adding sugar. And the best option is still plain water.
According to experts, a craving for sweetness is entirely adjustable. When sugar consumption is reduced over a long period, the body gradually adapts, cravings for sweets decrease, and even once-favorite foods may seem too sweet.
Small but consistent changes made every day will contribute to building a healthy diet, reducing the risk of disease, and improving the quality of life.