Sugar can be hard to reduce in your diet. It’s literally everywhere and sugar cravings can be really difficult to manage. I know because I used to be a sugar addict. In this video I’m going to share my top tentips to reduce sugar in your nutrition without going crazy. If you’re interested, keep watching. Hi guys! welcome back to THE WHOLE HAPPY LIFE. My name is Ria and I’m a holistic nutritionist with an applied science background. Today’s topic is sugar and how to reduce it in your nutrition. I’m going to give you practical tips to reduce the sugar. These are things that I have learned from my own experience becauseI was a sugar addict at one point and these are also things that Ihave learned from my clients’ experiences.So I hope these things work for you. Now before we dive in I need to mention twothings.
First is this video is talking about tackling added carbohydrates – not natural sugar in entire menus. So I’m talking about reducing carbohydrate in thingslike breakfast cereals, processed foods, snacks, sugars. I’m not talking about reducing your carbohydrate in things like tomatoes, carrots, apples, oranges. I conceive carbohydrates in natural foods is not a problem because they have fibre and they have a lot of vitamins and minerals intact. The trouble really is added carbohydrate. Now how much included carbohydrate should you have per daytime? Whatis the limit? Well the World Health Organization actuallyhas a limit. So their limit is 50 g per era. They recommend standing below that. To employ that into perspective, that’s not a good deal. If you were to have a can of soda, you wouldhave roughly 40 g. So that doesn’t leave you much room for moresugar. Now if you’re looking for maximum health benefits, “the panels recommendations” is below 25 g per day.
Now that you know the details and the background, let’s dive into the tips. Number 1: read the labels on all of your processed foods. So I’m not really a big fan of eating processed foods. I try to stick to whole foods, but sometimes yougotta ingest the processed foods. How can you tell if you’re having too much sugar or not. Learn to read the labels. On the ingredient index, all the ingredients that were used to start the meat are listed. The first ingredient is commonly the one that is used the mostand the last ingredient is the one that is used in theleast quantity. So look through the part roll and tryto look for names that show sugar. Now the problem is sugar actually has 60 differentnames! I don’t know all of them and I don’t expectyou to know all of them. I have them in the description box below.The most common names you want to look forare carbohydrate – patently. And syrup – so brown rice syrup..malt syrup. Then you have high-pitched fructose corn syrup.
So look for the word syrup and likewise look forwords that end with -OSE. ose. Glucose, fructose, dextrose. Those are all carbohydrates, so taken to avoid nutrients that got a lot of carbohydrates in them. Number 2: eat more whole foods. Whole nutrients are foods that are in their natural kind. So for example, fruits, veggies, legumes, whole particles, nuts, seeds, that sort of thing. When you dine entire menus, there are no addedsugars. It’s not handled , no one added sugar toit. So if you have a diet that is primarily wholefoods you automatically shorten the amount of sugarin your food. Number 3: try not to imbibe your calories. One of the easiest ways to have too much sugar is todrink it. Because it doesn’t feel like we’re gettingthat much.And it’s just very easy to overdo. So whenever I am boozing something, I amvery mindful of the amount of sugar in it. I try to ask for unsweetened liquids whenever I am going to a coffeehouse whenever I going to see a coffeehouse. If I’m getting an iced tea or an iced coffee, I try to get it unsweetened. And if you’re going for bottled liquors, refer to point 1, which was to read the label. So try not to drink all of your calories inthe form of sugar.Number 4: don’t get carried away with thenatural sweeteners. And I really wish someone had told me this. When I transitioned from a high sugar dietto a low-toned sugar nutrition, I vanished from consuming lily-white sugar to using things like coconut carbohydrates, maple syrup. I worked sugar. I exercised brown rie syrup.
I squandered all these natural sweeteners and youknow what? I mostly replaced my grey sugar addictionwith a natural sugar addiction. I was still addicted to sugar and I stilloverdid it. Now I’m not saying you can never have naturalsugar. Simply bear in mind that is very concentratedand it isn’t as good for your health as having fresh fruit. Number 5: eat more protein.When you don’t devour enough protein with everysingle meal, your blood sugar tends to be a little bit inconsistent. So let’s say you have breakfast, it’s a sugarybreakfast cereal with a little bit of milk. And you’re out the door at around 8 o’clock. So you’ve had your breakfast around 7:30. By the time 10:30 reels around you’re probablygoing to be hungry. That’s because your breakfast didn’t haveenough protein and it had too much sugar.So your blood sugar exited up and then you hadthat dip and during that plunge, “youve had” that sugar imploring. Now if you want to prevent that sugar desiring, a good opinion is to get enough protein with every single meal. So I recommend at least 15 -2 0 grams of proteinas a minimum per meal, so you’re getting your protein throughout the day and you’re stabilizingyour blood sugar levels and you’re not going to have those desires. Number 6: eat more fat, this is along thesame strands as chew more protein. So basically when you chew fairly solid withall of your meals, you’re less likely to have those carbohydrate itches because your blood sugarlevels are stable and you’re fuller for longer.So I recommend that you devoured fattens from wholefoods generators , not from things like petroleum.
Because when you have solid from whole foodsources, you’re actually get all of the nutrition. So let me give you an example. Let’s say you were to compare avocado oilto avocados. Avocado oil is just a pure fat – there isnothing in there by solid. But avocados have vitamins such as vitaminB, the government has the K vitamin, they also have vitamin E and fibre. So when you’re getting your solid from avocado, actual avocado , not the oil, you’re getting a lot more nutrient bang for your buck.Try to stick to whole food generators wheneverpossible for your snacks. So you can have avocado, nuts, seeds, coconut, that sort of thing. Limit your petroleums. Number 7: remove desire. Now if you have sugary snacks lying in yourcupboard, you’re more likely to eat them. It’s because they are right there. You’re not going to have sugary snacks ifthey are not in your home.So it’s sort of like an out of view, outof intellect place. It’s very unlikely that you’re going to getdressed, get into your automobile and go to the grocery store when that carbohydrate desiring strikes. This conducts me to my next station – number 8. Just because you can’t have the sugary snacks, that doesn’t mean you can’t enjoy yourself.So I recommend remaining some low carbohydrate snacksaround at home. You can prevent freshly trim outcome in your fridgeif that helps, but sometimes you require something a little extra. So one simple thing that you could do is frozengrapes. So grapes are naturally very sweet and onceyou freeze them, they take on a very different texture and they become a little bit moreenjoyable. Now frozen grapes is something. The second thing I like to do is frozen bananas. You can actually see frozen banana popsicles. So take a ripe banana, rind it, employed a popsiclestick in it if you have one, you don’t have to use a popsicle stick.Put it in the freezer for 24 hours or untilit totally hardens.
And the next day when you have that sugar craving, you can actually take that frozen banana, plunge it in a little bit of softened dark chocolate, situated some shredded coconut on top and you have a frozen banana popsicle. It’s got return, it’s got healthy solid fromthe coconut and it’s got light chocolate. You cant go wrong with that. Another speciman is apple nachos. I’m not going to tell you exactly how to makeit now as this video will become too long, but I will introduce a connect in the description boxbelow. Number 9: don’t apply carbohydrates as a room to relievestress. Now when I was in engineering, I used to havea lot of sugar.I was very stressed out and sugar was the first thing I contacted for as kind of stress easing. Now sugar does lower your stress, howeverit’s a short term solution, it’s not a long term mixture. I have recognized over its first year that the bestway to manage your stress, is not through menu, it’s not through sugar, it’s through other avenues. Things like musing, yoga, going for awalk in the common, having a bubble soap, anything that works for you. Anything that increases your stress is a goodway to get it on. One of the things I find actually promotions with stress handling is self-care. I actually have a video on this, I will linkit in the description box below. Number 10: never say never.
The problem with having a black and white approach to sugar is that it doesn’t work long-term.Life is about determined poise. Now I’m not saying to have sugar in moderation because I don’t think you can have sugar in moderation. It is very difficult to stay in the moderation zone. But having carbohydrate sometimes, when they occasion warrants it is not a problem. Let me give you an example. Let’s say it’s your grandma’s 90 th birthdayand she’s cooked a cake. All by herself for her birthday. Are you gonna say no to that? I don’t think so. Because that’s a special occasion. That’s an occasion that warrants having apiece of cake.You don’t have to have the whole thing – youcould share it withe somebody. But sometimes it’s ok to have the carbohydrate, sogive yourself that allowance. Alot of things in living, nutrition included, are about finding balance, so find that balance that works for you. If you experienced the video and you learned something new, give it a thumbs up because you know how that does me feel and don’t forget tosubscribe. If you agree, you’ll get your weekly doseof the whole happy life. I organize videos on state, nutrition, minimalism, life, that sort of thing. Anyway, I will see you in the next video. Bye !.