Dietitian Melissa Rifkin shared tips to help you avoid sugar.
Dietician Rifkin was one of the experts who spoke to the Eat This portal , Not That! about what helps you cope with giving up sweets. It is no secret that many people consume sweets or foods with added sugar in excessive quantities – doctors consider this habit to be one of the most harmful to health and associate the problem of obesity with it. According to Rifkin, a healthy diet allows for the consumption of sugar in some quantity, and if a person eats a nutritious, balanced diet, then he should not have a craving for an additional dose of sweets.
“The maximum daily dose of sugar is 25 grams for women and 36 grams for men,” the expert said.
The nutritionist advised people who decided to reduce the amount of sweets in their diet to pay attention to sources of healthy fats. Nuts, fish, avocados, dairy products, and unrefined vegetable oils provide the body with many of the nutrients it needs and promote satiety. The specialist noted that it is hunger that often makes people look for quick and affordable snacks among sugar-containing products.
In addition to eating healthy fat, foods rich in protein or fiber help withstand abstinence from sweets. Such products take a long time to digest and prevent the rapid release of glucose into the blood. Jumps in blood glucose levels (a sharp rise followed by a rapid fall) provoke outbreaks of hunger, which causes people to eat more sweets.
Dietitian Rifkin also advised against using artificial sweeteners:
“Sweet substitutes are often increase cravings for sweets.”
Earlier, the MedikForum.ru portal wrote that the consumption of certain foods affects people’s susceptibility to pancreatic cancer.
Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.