Do you want to stop or reduce your daily sugar intake? Discover the advice of Marie-Anne Talleux, Weight Watchers Program Development Manager, on how to reduce your sugar intake effectively and sustainably.
Limit ultra-processed products as much as possible
Industrial cakes and cookies, sweets, cereals, creams and yoghurts… To reduce sugar consumption, the first thing to do is to limit ultra-processed products as much as possible.
The latter are rich in sugars (even in savoury preparations such as certain industrial tomato sauces, ready-made meals, aperitif cookies…), salt and fat.
As the specialist reminds us, » the ideal is to eat a majority of raw, unprepared products on a daily basis » .
Preparing meals yourself
There’s no better way to get rid of sugar than to prepare your own meals. That way, you know exactly what products and quantities you’re using.
If you don’t have the time, you can easily replace sugar with alternatives. For example, Marie-Anne Talleux explains that rather than buying a flavored yogurt, it’s better to choose a plain yogurt with a piece of fruit cut up in it.
You can also swap sugar for other types of sweet flavor enhancers. These include cinnamon, lemon zest, orange blossom…
Reduce sugary drinks
On average, soft drinks contain 28g of sugar per 33cl, more than half the amount recommended by the WHO per day. So it’s best to avoid them.
According to the specialist, you should be satisfied with no more than one glass of sweetened beverage a day. She also advises against replacing them with diet sodas, as they are known to promote addiction to sweet taste.
What’s best? Drink water (still or sparkling), herbal teas or water infused with fruit or vegetables, aromatic herbs and spices…
As for fruit juices, the expert recommends banishing industrial juices and replacing them with fresh juices that you squeeze yourself, but consume in moderation.
Eat a balanced diet to avoid snacking
To avoid snacking and sugar cravings, it’s essential to eat a balanced diet to provide your body with all the nutrients it needs.
The idea is to turn to healthy, satiating foods, such as fruit and vegetables, legumes and wholemeal starchy foods, » advises our expert. They provide fibers that regulate appetite and increase the feeling of satiety, so you don’t feel hungry quickly after a meal, and don’t give in to the temptation of nibbling, » explains Marie-Anne Talleux.
Choosing ‘good’ snacks
Can’t stop snacking? In that case, the specialist recommends choosing your snacks carefully.