Sugar is a real 21st century killer. Even if you don’t keep a bowl of the sweet stuff on your breakfast table, you’re probably consuming far more sugar each day than you realize. Men are recommended to take in no more than 36g of sugar per day, while the limit for women is 24g. Yet, when you realize that you can blow your entire daily allowance with just one sport energy drink, you may decide to take a more proactive approach to regulating your sugar intake. Here’s a few ideas on how to do so.
Naturally, it all starts with breakfast. The people who market our breakfast cereals have a terrible habit of emphasising all the healthy stuff they put into it – but the sugar levels in many such cereals are breakfast’s dark little secret! You can manage the amount of sugar you have in your breakfast by preparing it from scratch. Try cooking up some eggs – the protein will make you feel more full. If you eat bread with it, go for wholemeal and check the sugar content on the packet before you buy. Eggs for breakfast: who could complain?
Unfortunately, that fruit juice that you drink alongside it is another secret sugar smuggler. Fruit contains a lot of sugar, which isn’t so bad when you’re getting the fibre of the fruit’s flesh – but it’s lost in the juicing process. Eat fruit whole to get your fructose high, and drink water pimped up with a squeeze of citrus fruit to wash down your egg on toast.
At the other end of the day, your alcohol intake can undo all the hard work you put in at breakfast. Wine is a particular criminal in this respect, and alcohol makes up on average 11% of our daily sugar consumption. If you do like a drink in the evening, try to slow yourself down by alternating each round with a glass of water. Of course, there are plenty of other benefits that come with this approach – your liver will thank you, and your hangovers should abate, too.
There are lots of practical steps you can take to help you along the path to your recommended sugar allowance, including apps and recipes to help you find alternatives. Check out this new infographic for a full anti-sugar program that everyone can follow. Good health and a slimmer waistline will follow shortly along the way.
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