How to Cut ‘Added Sugar’ From Your Diet

April 10, 2018

“Sugar is not a problem [in] itself but what it triggers, feeding some specific kinds of bacteria — the bad bacteria,” says Cosmetic Dental Surgeon, Dr. Nina. “Our mouth is populated by a huge amount of good and bad bacteria and it’s a constant battle between them. Bad bacteria uses sugar to stick to the walls of enamel on our teeth and create acids which erode our teeth’s surfaces and create decays.”

With all this in mind, many might now be considering cutting down on “added sugar” — for good.

If you are such a person, take heed of the information, and advice, below…

How to cut down your ‘added sugar’ intake

A simple idea in theory, cutting out added sugar can present a number of challenges. Namely because added sugar can be found in all-manner of unlikely foodstuffs. Quitting chocs, sweets and fizzy drinks? Easy enough. But did you know sugar can be found in pre-made salad dressings, fruit yoghurts, nut selections and crisps? And let’s not forget also, alcohol…

How to get past this hurdle? As Dr Kim Glass, Lead GP at Bupa Health Clinics, says: start small and set yourself mini-goals. “For example, if on average you eat the equivalent of 10 cubes of sugar a day, try cutting that down to eight for the first week, then each week, reduce this number further.”

She continues, “If you take a gradual approach to cutting down, you may not notice much of a difference within the first couple of weeks, but your body will thank you for being healthier!”

Whilst it might be tempting at first to do a blanket ban on all things sugar-related, Dr Glass advises against this. “It’s important to only cut down on the sugars that are added to your food and drinks, and not cut out naturally occurring sugar, like fruit, milk and whole foods.”

How to combat cravings

You’re in the office. It’s someone’s birthday. There’s a cake. It’s chocolate. And it’s being passed around… “Oh go on!” your colleague cries. “Just a little sliver. It’s my birthday…”

Sugar can be hard to resist. However, Dr. Glass confirms you shouldn’t experience any “negative side effects” should you decide to give it up. It’s not like “weaning off an addictive substance, like caffeine,” she says.

What you’re usually craving are calories — not the sugar itself. “If you crave something sweet, swap your chocolate bar for something naturally sweet, like strawberries or a banana sprinkled with cinnamon,” Dr. Glass suggests.

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