5 Rules to Eat Sugar to Follow If You Want to Avoid Diabetes
Excessive eating of sweets can be bad for health, such as obesity and heart disease. Come to think of it, it's hard to imagine a life without sugar. Wrong is not it? Actually you do not need to abstain from eating sugar, as long as you can adjust your daily intake of sugar in a healthy way. Check out the tips below.
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| 5 Rules to Eat Sugar to Follow If You Want to Avoid Diabetes |
A smart way to regulate your daily intake of sugar
1. Know the limits of safe sugar levels
Eating sugar is not a bad thing as long as you know the safe limit per day. Limit sugar consumption suggested by the Ministry of Health Republic of Indonesia per person in one day is 50 grams of sugar. But WHO recommends that you limit your intake of sugar to no more than 30 grams of sugar (about 7 teaspoon) per day.
Sugar has more than 60 titles. To make it easier, on the label, look at words ending with "-osa" and sentences containing "syrup" or "malt".
2. Avoid extra sugar
Are you sure the foods and drinks you consume do not have extra sugar? Do not be fooled, low-fat labels and healthy labels can still contain additional sugar. Extra sugar is usually contained in yogurt, fruit juice packaging and energy drinks, packaged cereals to salads.
We recommend that if you already know how the limit of sugar intake per day, you need to consider the sugar content in food products that you buy, especially the additional sugar content. If in every food that you serve has added sugar, then you can guess about how much residual consumption of your daily sugar when going to eat a fast food.
Therefore you should look at the label on food or drink. Having a description of the sugar content on the food label can help raise your awareness of the amount of extra sugar contained in certain food products.
3. Eat sugar there is time
According to the American Journal of Physiology, eating sugar before exercise can inhibit the effects of fat burning. Eat foods with low glycemic levels two hours before exercise. Instead, consume foods with a high glycemic index because one hour after exercise, almost all the sugar you eat will be processed into fat.
4. Consumption of food in the original form
Another thing that needs to be considered to control the daily sugar levels is to eat food in its original form, not processed. Natural sugar is contained in foods, especially fresh fruits. Therefore, by eating fresh fruits you should not need any sugar in processed form anymore.
In addition, the thing that makes it hard to avoid sugar is the sweetness it produces; so one way to reduce sugar is to add more flavor to the food or drink you consume. You can use cocoa powder or vanilla, spices such as nutmeg, ginger, cinnamon, and others to enhance the taste of cuisine.
Do not forget also to offset your sugar intake with protein, healthy fat, and fiber in your daily diet. This combination can slow the release of blood sugar into the body and make it full longer.
5. Check blood sugar
Another thing you can do to control your intake of sugar per day is to regularly check blood sugar. The reason this helps you know how the body reacts to certain foods so that the body is able to make adjustments in eating foods or drugs later.
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