Reducing sugar doesn’t mean compromising on taste. With a few simple tweaks, you can enjoy flavourful meals while cutting back on added sugar.
Opt for natural sweeteners
Honey and maple syrup enhance the flavour of baked goods and beverages but should be used in moderation. Fruits like bananas, dates, and apples provide natural sweetness while adding fibre and nutrients.
Enhance flavour with spices and herbs
Cinnamon, nutmeg, and cardamom add warmth to dishes like oatmeal and smoothies. Vanilla extract enhances sweetness without extra sugar, while ginger and mint bring refreshing flavours to teas and infused water.
Choose whole, unprocessed foods
Fresh fruits, vegetables, whole grains, and legumes naturally contain sweetness and essential nutrients. Unlike processed foods, they don’t have hidden sugars, making it easier to maintain a balanced diet.
Reduce sugary drinks
Replace sugary beverages with healthier alternatives like infused water with citrus fruits or berries. Herbal teas offer natural flavours with health benefits, while sparkling water with fresh fruit is a great substitute for fizzy drinks.
Read food labels carefully
The FDA’s updated labels highlight total and added sugars, making it easier to track intake. Check ingredient lists for hidden sugars like high-fructose corn syrup and dextrose, and opt for unsweetened or lightly sweetened products.
Gradually reduce sugar in recipes
Start by reducing sugar by 25 percent in recipes and gradually decrease it over time. This helps your taste buds adjust, making healthier choices more sustainable.
By making these small changes, you can enjoy a flavourful diet while effectively cutting down on sugar.
Source: Hindustan Times
Bd-pratidin English/FNC
