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It can be difficult to reduce the amount of sugar per person per day, especially for people who consume a lot of sweets. The decision to reduce the consumption of sugar in meals is urgent to maintain the health of the body and not to gain more weight.
In this context, the World Health Organization (WHO) recommends that the amount of sugar allowed per capita per day does not exceed 10% of the total energy consumed.
In this context, nutritionist Malak Dalbani said in an interview with "Al-Nahar" various ways to reduce sugar consumption in food.
First: keep the main meals
The idea of having regular meals is one of the most important ways of controlling the amount of sugar consumed. Indeed, the long interval of time between meals leads to a strong desire to eat sugars. Dalbani therefore recommends keeping the three main meals as well as two light meals to avoid being hungry.
Second: eat whole grains
Whole grains are a rich source of carbohydrates and fiber, one of the main nutrients in the body, because the body is slowly consumed by these nutrients, which provides a feeling of fullness for a long time.
Third: avoid soft drinks
Drink large amounts of non-alcoholic drinks of all kinds because they contain a high percentage of harmful sugars for the body and lead to rapid weight gain.
Fourth: Addressing health alternatives
Fruits contain a high percentage of natural sugars. Thus, the body is energized without negative repercussions on the body. Therefore, you must reduce the amount of harmful sugars, which is the refined sugar contained in chocolate, sweets and processed foods.
Delbani stressed that natural juice should be treated moderately, unlike Cuba (250 ml), because it contains a large amount of sugar.
Fifth: reduce sauces
A tablespoon of ketchup contains a large amount of sugar. Therefore, it can be replaced by the following: fresh and dried herbs, fresh chilli and yellow mustard without sugar.
From there, she asks that the label be read before you buy the sauces and choose the product without sugar.
Did you know?
Diabetic patients should refrain from using white sugar or brown sugar, which is indistinguishable from white, with the exception of the brown pigment. They can take artificial sugar in moderate amounts because it does not cause any negative symptoms on the body.
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