6 Simple Rules That Will Help You Limit Sugar

Fresh milk with vanilla syrup, espresso, and caramel - Caramel Macchiato!

Who is interested in this drink? We all love it.

Do you know, however, how much sugar does one such cup contain? 32 grams!

If you are not aware of how accurate this quantity is, 32 grams may not sound so bad, but in fact, 32 grams are equivalent to 8 teaspoons.

The American Association of Cardiovascular Diseases recommends the following daily intake of sugar:

• physically active young man: up to 18 teaspoons (288 calories)

• mature man with a sedentary lifestyle: up to 9 teaspoons (144 calories)

• physically active young woman: up to 5 tablespoons (80 calories)

• mature woman with a sedentary lifestyle: up to 3 teaspoons (48 calories)

You yourself see that the Caramel Macchiato drink exceeds some of the values. Unfortunately, most of the foods we consume contain too much sugar.
And what of it, just sugar? Well, in case you have not heard yet, the added sugar is extremely harmful to your health.

According to a 15-year study conducted by Harvard University specialists, people whose 25% of calories come from sugar are twice as likely to suffer from cardiovascular disease than people whose 10% calories come from sugar. The results apply to all people regardless of gender, age, movement or body mass.

Why then do products contain so much sugar after it is harmful to our health?

Because both tobacco and sugar can develop an addiction. And addiction is selling. According to one study, 94% of rats prefer sugar to cocaine.

Okay, but how can sugar consumption be restricted?

Well, you are lucky, because we have prepared 6 tips that will help you regulate your intake of sugar.

1. Do not allow sugar to beat you


When you shop, take the time to read the labels of each product you are going to buy. If the amount of sugar is too large, just put the item back in place.

Keep in mind that sugar has different names, and manufacturers like to use strangers. Here are some of the names companies use:

Nectars and fruit juices
You know this thing that bees gather from the flowers? Sugar is.

Nectars, such as "agave nectar", are concentrated sweeteners. You can find them in every grocery store, and they are sweeter than honey.

As for fruit juice, watch for ingredients like "sugar cane" and "fruit juice concentrate".


Malt is not only found in beer. The malt extract may be in powder or in liquid form and is often used in many other products.



The syrup is an obvious source of sugar but it has different varieties: carob syrup, brown rice syrup, corn syrup, golden syrup, and high fructose corn syrup.

The end "Oza"

Watch out for the ending "oz" at the end of the chemical names: fructose, galactose, glucose, and maltose. Not all of these are on an equal footing, but when you try to avoid adding sugar, you need to notice them.

A bunch of sugar names has been invented, but we hope the above-mentioned synonyms will point you in the right direction.


2. Spices against sugar

Once you have a concept about some of the most commonly used sugar names, you should try to train your taste buds and bodies to avoid them.

Have you ever put nutmeg, vanilla or cinnamon in your coffee?

Spices add flavor much more saturated and enjoyable than regular sugar. They can be used for a large number of foods, you do not have to be limited to coffee. Choosing spice from is a difficult job, given its rich variety. This is why we have prepared a list of our personal favorites, which you can also try:

• Cinnamon - This spice has a sweet, spicy flavor. It helps to reduce food bitterness (coffee) but is also suitable for fruits and vegetables.

• Vanilla - the aromatic and typical ice cream seasoning. Used for dairy or bakery foods, but can be used in any dish to which you want to add sweetness and flavor to ice cream.

• Hot pepper (Cayenne) - adds flavor and lust to many dishes.

• Cloves - sweet and aromatic spice. It is used to flavor onion, meat, and even fruit. It also fits perfectly with most pies.

• Nutmeg - strong sweet taste. A great addition to most hot drinks such as coffee, tea, and apple cider. Nutmeg is also suitable for pasta or even stews and salty soups.

When you decide to use spices first you have to smell them. The flavor is what determines the taste. You will be surprised by the tastes that can be achieved with different combinations of spices.



There is a very popular phrase - "an apple a day keeps the doctor away from me". We do not always have an apple on hand, but in any case, we love fruits. They are fresh, sweet and so easy to consume. But the fruits are full of sugar, do not you?

It is true, but still, that is not the whole truth. The body treats fruit sugar differently than regular table sugar. Fruit sugar is fructose that breaks down in the liver rather than in the stomach.

Table grapes are made up of 50% fructose and 50% glucose. Glucose degrades in the stomach and this requires the release of insulin from the pancreas. Fructose does not require insulin, so is also known as sugar for diabetics.

Fruits also contain fiber, which slows the process of absorption and ingestion of the fructose in the liver, i. E. It will not be "attacked" by the whole amount of fructose at once.

So throw this cake and eat an apple!


4.Increase protein

You have probably noticed that when you sit down to eat with other people, you consume similar portions of theirs. But we all have different and unique needs for nutrients and calories. We are all special!

What we are trying to say is that the food that someone else consumes may not meet the nutritional requirements of your body. One way our body can let us know that something is wrong is through the feeling of hunger. At this point, you are reaching for sweet, calorie-rich snacks and suddenly you feel much better. This, however, is brief and not healthy. Try replacing these empty calories with sugar with nutritious protein snacks.

According to a study published in Nutrition & Metabolism, a higher protein diet lowers blood glucose in people with diabetes and improves glucose control.

There are a number of studies with regard to protein and glucose regulation in the body and this is just one example. The question is not necessary to switch to a protein diet entirely but to know if you include enough protein in your menu.


5. Chew chewing gum

If you want to limit your appetite, chewing gum helps. According to the Federation of American Experimental Biology Companies, people chewing gum in the afternoon eat less sweet snacks than they do not chew.

A study conducted among 115 men and women between the ages of 18 and 54 suggests that those chewing gums have less appetite for sweet as well as higher levels of energy.

6. Train

The problem with sugar is how your body responds to it. In short, eating too much sugar and fat can cause insulin resistance. Insulin resistance is a condition in which insulin levels cannot provoke the corresponding physiological response in the fat, liver and muscles. As a result, glucose uptake in muscle cells is reduced and glucose release from the glycogen stored in the liver is activated.


The triglycerides accumulated in the fatty tissue are hydrolyzed and free fatty acids (CMA) are released into the bloodstream. This leads to a significant increase in blood sugar (hyperglycemia), which is compensated by the body by secretion of larger amounts of insulin (hyperinsulinemia). Over time, the β-cells of the pancreas are exhausted, their secretory function decreases and serious health complications such as metabolic syndrome and type 2 diabetes develop.

Exercises are essential as they cause lowering and controlling insulin levels. physical exercise enhances the effect of diet on lowering body weight and improves fat metabolism.

Better metabolism would mean less intermediate metabolites and better insulin sensitivity. The beneficial effects of prolonged physical stresses of low to moderate intensity on glycemic control have been well known for decades.

Comprehensive compliance with the advice


Regulating sugar is part of a balanced and healthy diet. Big food companies and corporations are constantly pouring in with sugary foods and beverages. It is our responsibility not to fall into their trap and to avoid everything they offer us but it is not beneficial for our body.

Here are some generic steps to help you get started with sugar:

1. Start by striving to monitor the amount of sugar you consume. Always read the labels and pay attention to the different names under which the sugar is hidden.

2. Consider what spices you can replace sugar and still feel good.

3. Do you like fruit? If yes, do you eat enough of them? After all, the fruits are sweet and can satisfy your appetite.

4. Consider if your diet contains enough protein. Try to fill the calorie deficit with protein rather than a cucumber.

5. Chew chewing gums and exercise regularly.