Excessive sugar intake has been linked to several health problems, including high blood sugar (hyperglycemia). If one is worried about their sugar intake, this is a common concern, and over time, there has been a growing emphasis on limiting sugar. This is possible by making minor changes to daily meals and lifestyle, helping one lower the risk of developing serious health problems. So, here are some practical ways to cut down on sugar:

What is hyperglycemia?
Hyperglycemia is a condition in which one’s blood sugar levels are abnormally high. There are two main types of hyperglycemia: fasting hyperglycemia and postprandial hyperglycemia. Fasting hyperglycemia is when the blood sugar level is higher than 125–130mg/dL after not eating for 8 hours or more. Postprandial hyperglycemia develops when the blood sugar level is higher than 180 mg/dL about 1–2 hours after a meal. People with high blood sugar might experience symptoms like headache, blurred vision, thirst, frequent urination, and fatigue.

Causes
High blood sugar is a common problem that can lead to diabetes. Type 1 diabetes is an autoimmune disease in which the body attacks its cells, leading to insulin resistance and eventually diabetes. Type 2 diabetes is more commonly the result of lifestyle factors, such as poor eating habits and a lack of exercise. Here are some of the common causes of hyperglycemia:

Excessive intake of sugar or carbohydrates: Here, the body starts producing more glucose, which is the main form of energy used by cells.

Lack of exercise: Exercise helps regulate blood sugar levels and keep them in check, so a sedentary lifestyle can lead to high blood glucose.

High cholesterol or triglycerides: This makes it harder for the body to process glucose properly, leading to high blood sugar levels.

Tips for limiting sugar
Sugar is not great for one’s health, and excessive sugar intake can lead to cavities and have an impact on overall health. However, many regularly indulge in sweet treats, as sugar can be tempting. In fact, quitting sugar is one of the most challenging things one can do. Nevertheless, persistent healthy practices can help one cut down on sugar intake without depriving oneself of occasional sweet treats. Here are some tips for reducing sugar intake:

Avoid sugary drinks
One of the best steps to limit sugar is to avoid drinks that have excessive amounts of this ingredient. This includes sodas, energy drinks, and packaged fruit juices and teas. While these beverages may be tempting, they are also loaded with sugar. One can opt for a variety of healthy alternatives without sacrificing taste or nutrition. For example, one can consider switching to unsweetened iced tea or water with lemon instead of soda or sweetened iced tea. One can also make smoothies using fruit instead of refined sugars. Fresh fruit and vegetable juices without added sugar are also great options.

Choose protein-rich meals
One should consider replacing some sugary foods with protein-rich alternatives. Protein can make one feel full and satisfied, making it a great way to reduce calorie consumption without feeling deprived. Some great protein sources include lean meat, poultry, seafood, eggs, legumes (beans and peas), nuts and seeds, low-fat dairy products, and soy products. One should add at least 1 gram of protein into every meal or snack to help reduce sugar intake and improve health.

Add whole foods
One of the best things one can do to limit sugar is to opt for whole foods. That means avoiding processed and packaged foods as much as possible and opting for whole grains. Food that is not refined and processed will result in one having way less sugar and more essential nutrients. Whole foods are free from artificial ingredients and additives. So, one should focus on adding whole foods like fruits, vegetables, whole grains, and legumes to their meals. 

Try dark chocolate
One of the easiest ways to have dessert without sugar is to opt for dark chocolate. Dark chocolate has a lower glycemic index than other types of chocolate, which means it will not spike blood sugar levels. It also contains antioxidants and flavonoids that have been shown to reduce inflammation and improve heart health. In addition, dark chocolate can help curb cravings for sugary foods and snacks.

Avoid sugary desserts
Avoiding desserts is the best thing one can do to reduce their sugar intake. While it may be tempting to indulge in a sweet treat after a meal, doing so regularly can lead to high blood sugar. Further, one can opt for desserts that are not loaded with sugar. One can also choose a dessert prepared using low-fat yogurt or milk and honey to avoid sugary desserts like cakes, cookies, and candies. Alternatively, one can also opt for baked fruit to get a nutrient-rich dessert without empty calories and risk of high blood sugar.

Check food labels
To avoid buying products with a lot of additives, one should carefully read food labels. Many processed foods contain hidden sugars. So check for added sugars, such as honey, molasses, or corn syrup. One may be surprised to find that the foods they consider healthy may actually contain a lot of sugar. Also, check the ingredient list on canned foods. Many canned fruits and vegetables are packed in syrup, which is concentrated sugar. When buying canned food, look for ones packed in water or juice instead of syrup. One can also drain and rinse the canned fruit to get rid of some of the excess sugar.

Get adequate sleep
Getting enough sleep is important for one’s physical and mental health. When one does not get adequate rest, they are likely to experience issues with their mood, blood sugar levels, and cognitive function. Those who do not have regular sleeping patterns can be more likely to indulge in high-calorie foods, fast food, and desserts. 

By following these simple tips, one can reduce their sugar intake and prevent or even manage high blood sugar.