Are you trying to cut carbs or sugars? Carbs are a vital part of food, including simple sugars. Sugars can be natural or added, and they’re categorized into “total sugars,” “added sugars,” and “free sugars” on labels. Excess sugar intake, per WHO, should be limited for better health and to prevent dental issues and weight gain. It’s crucial for diabetics to manage carb intake. Reduce sugars by choosing foods with less than 15g of sugar per 100g and avoiding highly processed foods. Check the ingredient list for different sugar names. Additionally, there are sugar alternatives like Aspartame or Sucralose that don’t affect blood sugar levels. Understanding these concepts will help you make healthier food choices.

 

How to Reduce Sugar Intake

 

Limit Ultra-Processed Foods: 

Minimize consumption of highly processed foods like biscuits, cakes, muesli bars, ice cream, sugar-sweetened drinks, and yogurts, as they are common sources of added sugars.

 

Check Sugar Content: 

Opt for foods with less than 15g of sugar per 100g. If a product exceeds this limit, review the ingredient list to identify added sugars within the top three ingredients.

 

Control Portion Sizes: 

If you choose foods with added sugars, consider reducing your portion size to moderate sugar intake.