10 Easy steps to consume less sugar

Isabelle Delaleu

21 Nov 2015

1/10
Limit soda intake
Stop sodas, fruit drinks, nectars and syrups (or only consume occasionally) and even flavoured mineral waters, if they are sweet.
2/10
Less sweetened drinks
Reducing or eliminating sugar in drinks (tea, coffee), dairy products or fruits and compotes.
3/10
Monitor glycemic index
Opt for sugar with a low glycemic index, below 60: lentils, beans and peas, pasta and rice (cooked al dente), quinoa ... They are also very satiating and will reduce cravings.
4/10
Favour whole foods
Always go for whole foods (semi-finished) that provide fiber and minerals, 'store' better and are still lower GI than their breads, flours, rice, pasta, cereals.
5/10
More vegetables
Boost consumption of vegetables of all kinds, and be reasonable with fruit (3 per day is more than enough).
6/10
Avoid ready-made meals
Minimize processed food (dishes, sauces, sandwiches or pizzas, sweet and savoury biscuits or cereals)
7/10
Deciphering labels
Monitor the list of ingredients: remove those containing corn syrup, corn syrup, fructose, malt syrup, invert sugar, sugar beet, and also avoid the additions of fructose, glucose, sucrose, dextrose, maltose, maltodextrin especially if they are mentioned among the first few ingredients (as they are ranked
in descending order of quantity).
8/10
Banish sweeteners
Remove sweeteners: several studies show the downside of them even if it remains controversial.
9/10
Consume protein
Do not neglect protein or good vegetable fats (coconut oil, rapeseed or olive oil, fatty fish) that bring a lot of energy.
10/10
Question the dessert
Take the habit of not necessarily ending your meal with a dessert, especially when you're already full. Have a sweet tooth? Then a few squares of dark chocolate would be very good (with almonds or hazelnuts), raw fruits or cooked with cinnamon.

Consumed in excess, sugar harms. But remove it entirely from our diet is a real torture. The solution ? Remove “unnecessary” sugars to stay fit while having fun.

Excess sugar is now regarded, rightly, as being responsible for almost all our ills. Our weight, fatigue, wrinkles and diabetes – it is the totality of our body that suffers of our sweet impulses. So much so that more and more coaches, nutritionists or people adopt (and recommend) a diet of zero sugar. That is a challenge almost impossible to meet as sugar and its derivatives are everywhere in our food and in our lives.

SUGAR: OUR ENEMY # 1

Excess sugar is undoubtedly harmful. To find the right dose, it is better to consume smarter than to be deprived completely. Opt for food with low glycemic index (rice, pasta and bread complete, green vegetables) than those with a high GI (white wand, sweets, industrial cereals).

Here, we’ve listed 10 easy ways to have a reasonable daily intake. Finally, there’s no need to get frustrated because sugar is not bad for health as long as it is consumed with reason.

Isabelle Delaleu

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10 Easy steps to consume less sugar

SUGAR: OUR ENEMY # 1

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