10 ways to reduce sugar in the body Reduce the risk of various dangerous diseases

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Sweet taste is delicious and people tend to be addicted to sweetness in various foods and drinks. Because it makes the brain clear and reduces stress. Until it often causes us to eat more sugar than our body needs. And when blood sugar drops from the amount used to be consumed each day, it begins to affect mood. irritate and easily fatigued In conclusion, sugar does more harm than good to us in the long run.

10 ways to reduce sugar in the body Reduce the risk of various dangerous diseases

Danger from sugar addiction

Mr. Phet Atthasit Saksuthaporn Expert in nutrition for advanced health care and anti-aging and restorative medicine. From the ยูฟ่าเบท Facebook page Don’t leave your life to the doctor. Identifying the dangers of sugar addiction that will clearly cause 4 serious diseases as follows

  1. Tooth decay
  2. fat
  3. Heart disease, high blood pressure 
  4. cancer

10 ways to reduce sugar in the body Reduce the risk of various dangerous diseases

  1. change drinks

Cut out soda. Reduce the energy drinks you’re going to consume during exercise. Then change to drinking mineral water instead. Cut back on coffee in the morning and drink lemonade, herbal tea, Americano, or unsweetened coffee instead.

  1. Gradually reduce the symptoms of sugar addiction.

When your body has become accustomed to sugar And if you suddenly cut yourself off from the desserts you used to like to eat such as cake, ice cream, cookies, pie, donuts, you will feel like your body has no energy and feels sluggish. Therefore, you may substitute by eating fruits that are not very sweet, such as apples, guava, and berries. or eat breakfast for various health reasons It contains both vitamins and minerals that help your body feel more refreshed.

  1. High-fat foods may be healthier than low-fat foods.

If you are trying to reduce sugar You should choose to eat foods that contain good fats, such as avocados, purple potatoes, sweet potatoes, steamed pumpkin, etc., or foods that contain complex carbohydrates. In fact, fat is one of the nutrients that are beneficial to the body. If eaten in the right amount, it will stay in the stomach for a long time. Many times, many foods and beverages labeled as fat-free when tested are found to be fat-free. It has a higher sugar content than foods that contain good fats. 

  1. Eat organic food or unprocessed food

Ready-to-eat food or food at restaurants May be filled with salt, sugar and MSG in large quantities. Makes us unable to control Processed foods often contain artificial colours, flavors and preservatives, and if you are able to prepare your own food at home. In addition to saving money, it also allows you to control the amount of sugar and salt in your food.

5.Don’t be careless with the word “Healthy snacks”

Did you know that grain-based snacks like granola bars, protein bars, and dried fruit? Sometimes the sugar content is just as high. and eating 1 bar of chocolate

  1. Reduce breakfasts that are full of sugar.

Sugar-coated cereals Honey pancakes, pies, waffles, bread with jam, croissants, and muffins are some of the favorite foods people enjoy with their morning coffee. However, these breakfasts cause our blood sugar levels to be high. Therefore, new breakfast alternatives that should be changed for health include Greek yogurt, boiled eggs, scrambled eggs, poached eggs, or eggs that are not fried on a Teflon pan. Use oil or eat avocado that are high in energy, good fat, and low in sugar

  1. Ingredients on the label that should be avoided

You shouldn’t just blindly select foods in the supermarket that say “low sugar” or “no sugar.” But you must keep an eye on these ingredients. which is as dangerous as sugar But use words that are difficult to notice, such as

  • corn syrup (High-fructose corn syrup)
  • Maltose
  • Dextrose
  • Rice syrup
  • Caramel
  • Sweetener instead of sugar (Invert sugar)
  • Syrup (Molasses)

8.Natural sweeteners

sugar addiction It’s no different from the feelings of an alcoholic. That’s why we have to use so much patience during times of lack of sugar. To relieve this feeling Try using natural sweetness in your drinks. or cook instead Reducing sweetness sometimes makes you feel irritated, hungry, and anxious, so you shouldn’t reduce it too much. You can eat sweet foods as usual. Just change to use Other sweeteners can be substituted. 

  1. Don’t keep sweets in the house.

When sugar cravings increase Our brains, which are accustomed to daily intake of sugar, will tell you to rush out and find something sweet to eat. So don’t buy chocolate, ice cream, or candy to keep in the house because if you see it, you’ll be hungry. Attack immediately And if you really can’t stand it You may try to find desserts that are low in sweetness. Or snacks that don’t have calories to eat instead first.

  1. Get enough sleep

Lack of sleep or lack of sleep affects your health, causing depression and low immunity to disease, attention deficit, and therefore decreased work efficiency. In addition, the sleep-deprived group had more hunger, thirst, and desire to eat sweets than the sleep-deprived group. So go to bed early. And getting enough sleep will help you reduce cravings for sweets. And helps the brain reduce the need for sugar.

Lowering blood sugar levels is necessary. Because sugar is a food that results in various serious diseases, including cancer, diabetes, obesity, but not eating sugar at all. It’s not the right choice. Ideally, we should eat food from all 5 food groups and control the amount of sugar to a reasonable level, which will be more healthy.