The use of too much sugar leads to many health issues including diabetes, obesity and heart disease. In other words, the use of too much sugar is very harmful to human health. There are many other health complications that come with diabetes and obesity including bone health issues and hypertension, so in order to limit the intake of sugar, the sweet lovers should try to use other substitutes to avoid these health issues.
According to the leading health experts of the world consumption of a diet that is rich in complex carbohydrates may help you cut down on sugar. In order to successfully cut down on sugar intake, one should know about the different types of carbohydrates and the sources that contain complex carbohydrates and simple carbohydrates.
SUGAR INTAKE BY USE OF COMPLEX CARBOHYDRATES
There are two main types of carbohydrates the simple carbohydrates and the complex carbohydrates. The complex carbohydrates are found in vegetable peas, beans, and whole grains. Normally both complex and simple carbohydrates are turned into glucose and the body uses this glucose as energy for its proper functioning. While simple carbohydrates might lack in a number of other essential nutrients the complex carbohydrates are full of nutrients like minerals, vitamins, and fiber that play an important role in maintaining good health for every individual. Carbohydrates are also known as starch and sugar. The main difference between simple and complex carbohydrates is that of digestion while simple carbohydrates are digested and absorbed quickly and easily the complex carbohydrates take longer duration for digestion. Carbohydrates consist of three main components that are fiber, starch, and sugar, in this combination fiber and starch are complex carbohydrates and sugar is simple carbohydrate.
WAYS TO REPLACE YOUR SUGAR WITH COMPLEX CARBOHYDRATES
For all the people who want to lead a healthy life, it is good to cut down on their sugar intake as an excess of sugar may lead to a number of health issues. The following are some helpful tips for those who are serious about replacing sugar with complex carbohydrates.
SAY NO TO REFINED Bread
Instead of using bread it is better to start your day with whole-grain bread as it is far better than the bread that is made from white refined flour.
AVOID SWEETENED DRINKS
You should clearly say no to sweetened drinks and can have ice tea instead.
DON’T DRINK FRUIT JUICES
Eating fruits is much better than drinking fresh fruit juices. It is a fact that most of the people find hard to believe but it’s true, even the fruit juice that is freshly extracted is full of sugar and has no fiber so to cut down on carbs you need to avoid fruit juices.
CHOOSE THE RIGHT SNACKS
Snacks are a major part of our daily routine but it is up to you to choose what is right for you and what is not. You should have a strong will power to say no to chips, crackers, and pretzels but it is necessary to say no to them in order to cut down on sugar. According to some observational studies done upon women of same age and health the women who ate snacks that are rich in proteins ate 100 calories less than those who ate carbohydrate-rich snacks. To fight the hunger attacks between meals the best option is to choose protein-rich snacks that keep you feeling fuller for longer and you stop craving. The following are some of the best forms of snacks that you can eat to cut down on sugar intake.
- Peanuts 1 oz.: It contains 6 grams of carbohydrates, out of which 2 grams are fiber.
- Almonds 1 oz.: It contains 6 grams of carbohydrates, out of which 3 grams are fiber.
- Macadamia Nuts 1 oz.: It contains 4 grams of carbs, out of which 2 grams is fiber.
- Hazelnut 1oz: It contains 5 grams of carbs, out of which 3 grams are fiber content.
- Pecans 1oz: It contains 4 grams of carbohydrates, out of which 3 grams is fiber.
- Walnut 1 oz.: it contains 4 grams carbs that include 2 grams of fiber.
- Cheese 1oz: It contains less than 1 gram of carbohydrates.
EGG IS THE BEST BREAKFAST
Most of the cereals that we eat are rich in carbs and each serving contains at least 30 grams carbs before adding milk, so if you want to cut down on sugar the best option for a healthy breakfast is an egg. When you eat eggs there are fewer chances of getting bored with one breakfast as eggs can be prepared in many different styles. They provide you the best proteins and have less than I gram of carbs in a single egg. The eggs keep you feeling full for a longer time than a carbohydrate-rich breakfast.
PREFER EATING VEGETABLE OTHER THAN POTATO
Dining out is very common across the globe and most people ask for deep-fried high carb food which is bad for health. In order to enjoy good health, you should try to order vegetables other than potatoes and eat a lot of fresh salads.
SAY NO TO SUGAR
There are millions of tea drinkers across the globe and the same amount of people who drink coffee and like to add sugar to these things. Instead of using refined white sugar they should add either artificial sweeteners that are safe to use or brown sugar to their tea or coffee. They should avoid using honey as it is rich in carbohydrates.
REPLACE MILK WITH COCONUT MILK OR ALMOND MILK
If you use just a splash of milk in your tea or coffee then it is ok but if you like drinking milk and shakes then it is much better to replace the low-fat milk or full cream milk with either coconut milk or almond milk. Milk contains a fairly good amount of carbohydrates that can be harmful to your plan of cutting down on sugar intake. Only 8 ounces of milk contains 12-14 grams of carbohydrates so it is better to replace the regular milk with coconut milk or almond milk.
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