When consuming packaged food or drink, make sure you correctly calculate the amount of sugar from the information on the packaging: “Look at the product label and check the ‘serving size’. This is the most common trick food producers use to hide the true amount of sugar. For example, a biscuit package containing a dozen says that the total calorie for each serving is 200 calories, and each serving equals 3 pieces. Don’t make the mistake of thinking that the entire package will only give you 200 calories! Suppose we eat 6 pieces, that’s 2 x 3, so the total calorie you consume is 2 x 200 = a whopping 400 calories! How many calories for the entire package? 12 pieces, that’s 12 ÷ 3 = 4 servings. So the total calorie for the entire package, that’s 4 servings, 4 x 200 = 800 calories! Isn’t that something?” he said. “Now do the same thing with sugar and calculate the true total sugar, both for the entire package and for the amount you’re eating. However, if it’s too complex for you, just reduce your sugar and carbohydrate consumption, and have a piece of fruit to snack on when you’re hungry.”
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Fruit is good food in that it has low sugar content, but high protein and fiber. Some of the easier ones to get are apples, pears, plums, berries, papaya, oranges, grapes, and bananas. However, there is a caveat: “The more mature the banana is, the higher its sugar content. Diabetics should consume newly matured bananas, or even green bananas. Those with black spots on the skin have the highest sugar content, and they raise your blood sugar levels the quickest,” dr. Yohan said. “This is more than just packaged foods and drinks. To remain healthy, reducing sugar must be accompanied with lifestyle changes, i.e. regular meal times with healthy proportions, avoidance of alcohol and tobacco, maintaining regular and sufficient sleep, managing stress, and most importantly, keeping physically active and performing routine exercise.” (est)