Foods high in sugar content are delicious and addictive, but they are certainly not good for health. Consistently consuming foods high in simple sugars like sugar can increase the risk of obesity and diabetes. There are also American research findings indicating an increased risk of death from cardiovascular diseases. Let's explore simple ways to reduce sugar intake in daily life.

 

Eat slowly, drink plenty of water

 

Let's start by eating food slowly. If you chew rice thoroughly and slowly, you can feel its natural sweetness. This is because the starch contained in the food is broken down into sugar, producing a sweet taste. Eating slowly not only causes blood sugar to rise gradually but also provides a sense of fullness, helping to prevent overeating. It is also important to stay adequately hydrated. Sometimes, our bodies mistake thirst for a craving for sweetness. It is advisable to stick to the recommended daily water intake of 1.6 to 2 liters.

◇Sweetening with vegetables and fruits

 

It is also good to incorporate vegetables and fruits rich in natural sweetness into cooking. For example, onions and cabbage, when heated, enhance their sweetness even more, allowing you to achieve sufficient sweetness without using other sweeteners. Onions and cabbage are rich in antioxidants, which also reduce the risk of cardiovascular complications caused by diabetes. Additionally, using fruits such as pears, pineapples, and kiwis for seasoning is another option. However, since the sugars in fruits can raise blood sugar levels, they should be used in appropriate amounts, even if they are not as much as sugar.

 

Enhancing the Sourness

 

Enhancing the sour taste instead of sweetness can bring out the flavor of the dish. Adding a tangy flavor with vinegar or lemon juice is effective. Especially in fish dishes, adding sourness can eliminate the fishy smell and enhance umami. Sour taste stimulates the palate and promotes the secretion of digestive juices, aiding digestion.

 

Check the nutrition facts label

 

When choosing food products, it is good to develop the habit of checking the nutrition label attached to the product. In addition to sugar, labels also indicate added sugars such as ▲corn syrup ▲corn sweeteners ▲fruit juice concentrates ▲high-fructose corn syrup ▲malt syrup ▲maltose ▲glucose ▲sucrose, etc. It is best to avoid products containing sugar as much as possible. Instead, increase the intake of unprocessed natural foods such as vegetables, fruits, and whole grains.

 

◇ Do not be fooled even by "sugar-free" labels

 

Recently, artificial sweeteners that produce sweetness instead of sugar are widely used, but caution is necessary. Artificial sweeteners such as aspartame and sucralose can produce a sweeter taste than sugar even in small amounts. However, excessive intake of artificial sweeteners can affect insulin resistance and raise blood sugar levels. Additionally, sugar alcohols like erythritol and maltitol can provide up to 75% of the calories of sugar, so careful consumption is required.

 

 

========================

Artificial sweeteners really seem to be a trap.

Chewing rice for a long time also brings out its sweetness.

Vegetables are also good.

 

Enjoying pure sweetness while taking care of your health is also good.