Health // Proper nutrition

How to reduce the consumption of sugar?

tips that can help reduce the consumption of sugar

  1. not put sugar eat food.It is best not to add sugar to foods that do not contain it, so drink tea and coffee without sugar, eat porridge as well without it.
  2. In no case do not think that the brown sugar healthier white, so you can have.Not at all.Those nutrients that are contained in it, is very poorly absorbed by the body, and all because the more sugar we eat, the less vitamins and minerals to digest.If the blood sugar level is exceeded, then it begins to produce insulin, and it in turn removes together with sugar and useful, desired substances which at the moment are in the blood.
  3. Do not eat foods that contain obychnyeuglevody and have no fiber.For example, pasta, potatoes, and other netselnozernovoyhleb.
  4. Do not believe all the words "Low Fat".If you see takienadpisi, do not rush to take the product, because it does not mean that there malokalory.Typically in such products just contain a lot of sugar, poetomupered buying read the composition.
  5. Try to purchase products in different colors.What does it mean?Vegetables, fruits and berries take not only red or yellow.All tsvetadolzhny present in your ratsione.Chem more colors, the more vitamins and minerals, and there will be less vkorzine muffins, crackers and chips.
  6. Always read the composition.You need to know how much saharanahoditsya in a particular product, to use it as mozhnomenshe.
  7. Try to buy products that contain mensheiskusstvennyh sweeteners because they develop in the body addictive kuglevodam and sugar, and also consume the body and trace mineral chromium, which we need in order to keep blood sugar in balance.
  8. Always consider.On the label is written soderzhascheesyakolichestvo sugar in the product.You need to divide it by 4, and you will know how many teaspoons of sugar you eat together with this product.
  9. Try to eat less sugary foods.Especially if vyhudeete or you have a lot of sugar in the blood or other medical pokazatelyam.Esli you have everything in order, then there is nothing to restrict.
  10. Eat no more than 100-120gramm of fruit a day.
  11. Drink only fresh juices.Do not buy ihv store, they contain a lot of sugar, and completely devoid of fiber.In takihsokah nothing useful, besides, they are poorly absorbed by the body.

Every product kotoryypopadaetsya our eyes, contains calories.This also applies to fruits and vegetables, iyagod.From them, our body gets carbohydrates.Caloric content of a fruktazavisit from sugar-fructose, sucrose and glucose.That sugar kotoryymy get from plant foods content, it fills us with energy.

People who stradayutsaharnym diabetes or other certain diseases where you have upotreblyatmenshe sugar, it is important to know in which fruits contain it smaller.

Sugar vraznyh may contain quantities of different varieties and fruit.Somewhere there are more somewhere ihmenshe.Take, for example, the average apple, it contains approximately 20gramm sugar in ripe bananas - 15.5 gram in a beaker of blue grapes - 23gramma, in a glass of strawberry - 8 grams, but a cup of watermelon flesh - 10 grams.

should know that takoysahar much more useful one that put in cakes and cookies.When saharnomdiabete and kidney disease, a naturally occurring sugar improves the condition of the body.Fruits sposobnysnizhat blood cholesterol levels, which is why fruits and berries nuzhnoupotreblyat food for the prevention of stroke, cancer igipertonii.They also contain antioxidants which improve immunity iochischayut body.

These products malokalory, but they do not need to eat more than three times a day.Berries and fruits still contains mnogosahara, so it must be stretched for the whole day.Women can upotreblyatdo 6 teaspoons a day, and the man to 9. You need to know that 1 teaspoon = 4g, sugar = 15-20 calories.Therefore, when composing the menu for the day, consider the products to which it is part.

What fruits contain less sugar?

  1. Cranberries contain little sugar.One glass of yagodvsego 4 grams of sugar, but in a glass of dried fruit contains 72 grams of it.
  2. strawberries, which everyone loves, not mnogosoderzhitsya sucrose and fructose.A cup of fresh berries contains 7-8 grammsladkogo substances and frozen - 10 grams.
  3. Papaya - the fruit of low sucrose content.The cup etogoploda contained 8 grams of sucrose, and in the cup of papaya puree - 14 grams.Pomimoetogo in fruit lots of vitamin A, C, potassium and carotene.
  4. In one lemon contains 1.5-2 gram of sucrose, and onbogat vitamin C.
  5. addition to these fruits, the least prirodnogosahara found in green apples, apricots, blackberries, blueberries, raspberries, peaches, melon, black currant, pear, mandarin, grapefruit, watermelon, plums and green gooseberries.

What fruits contain the most sucrose?

  1. The glass of the grape contains 29 grams of sucrose.It is also rich in potassium and various vitamins.
  2. The banana contains 12 grams of sugar and 5 grams of starch.On the day it can have no more than 4 pieces.
  3. 100 grams of figs contains 16 grams of sucrose, and in sushenominzhire and even more so with him you have to be careful.
  4. Mango is a very nutritious product that odnomplode contains 35 grams of sugar.But it is necessary to eat, because it contains phosphorus, potassium, niacin, fiber and beta-carotene.
  5. A cup of pineapple contains 16 grams of sugar, but it nuzhnoupotreblyat in limited quantities because it is rich in potassium, vitamin C natural fiber.
  6. Cherry - a very high-calorie berry and one cup of it soderzhitsya18-29 grams of sucrose, but a cup of sour cherries contains 9-12 grams of sugar.