Sugar Is The Major Cause Of Obesity: Top 5 Ways To Reduce Your Sugar Intake

According to the National Health Service (NHS), sugar is the "major cause of obesity in the world." It states that nearly two out of three adults and one out of three children are obese in the United States. While there could be several reasons for this growing rate of obesity, the Harvard School of Public Health revealed that sugary drinks are a major contributor to the epidemic.

Several studies conducted have found that by contributing to weight gain it in turn contributes to heart diseases, gout and diabetes. Just by reducing the consumption of sugar it could help in weight control. Dieticians and experts have known this fact and have always recommended to cut back on sugars or to completely eliminate them from the diet for weight loss. There are ways you could cut down on sugar and lose weight.

Identify the right sugar

There is sugar that you can consume and that you cannot. The sugar from fruits and dairy products contain nutrients and are good for health. According to the NHS, Dietitian Alison Hornby recommends that a distinction between the sources of sugar should be made. Added sugars are what must be cut down, she said. Like those in fizzy drinks, they are high in calories and low in nutrients and must not be consumed.

She further stated that reading the label while buying an item from a store, is a must. "Added sugars shouldn't make up more than 10% of the calorie you get from food and drink each day. That's about 70g for men and 50g for women," she said.

If the word added sugar is there in the ingredient list, avoid it, she advises.

Watch your breakfast

The NHS states that breakfast cereals are high in sugar. Instead of high calorie cereals one can skip to plain porridge, plain whole wheat cereal biscuits or plain shredded whole grain pillows, it suggests. Nutrition expert Lisa Guy, in the Telegraph stated that consuming proteins would help put off sugar cravings. Protein will help keep blood sugar levels balanced. A good breakfast could include, eggs on toast; muesli with nuts, seeds and yoghurt; fruit smoothie with protein powder, she suggests. Find out the protein rich foods and consume them.

Chewing gum could help keep the craving away

WebMD clearly states that studies have found that sugar craving can be reduced by chewing gum. Nutrition advisor Dave Grotto, RD, LDN, on the site stated that studies have proven that chewing gum can help avoid sugar craving.

Dr. Paula J Geiselman, chief of women¹s health and eating behavior and smoking cessation at Pennington was the lead researcher of a study that found out that chewing gum would curb sugar craving. She said that her study has confirmed, "The potential role chewing gum can play in appetite control, reduction of snack cravings and weight management." This is an easy, practical way to avoid sugars. The study was presented at the Experimental Biology 2009 meeting in New Orleans.

Eat regularly

Most often Grotto explained that when there is a huge time gap between two meals, there is a probability that one would take to fatty, sugary foods to satisfy their hunger. But if meals are taken in small amounts at short intervals he states that the blood sugar would be stable and there would not be desires for sugary foods. Susan Moores, MS, RD, a registered dietitian and nutrition consultant in St. Paul, Minn said that one must choose protein, fiber-rich foods like whole grains and produce.

Walk when you feel like eating

Food craving is in the mind, when you feel like eating sugar filled items, its best to take a walk or switch to some alternative activity that would take your mind off food. It helps.